University  of  California  •  Berkeley 

Gift  of 
Paul  Padgette 


| 


.. 


j 


PHYSIOLOGY  AND  CALISTHENICS, 


SCHOOLS  AND  FAMILIES. 


CATHARINE  E,  BEECHER, 


NEW    YORK: 
HARPER    &    BROTHERS,   PUBLISHERS, 

FRANKLIN     SQUARE. 
1858. 


Entered,  according  to  Act  of  Congress,  in  the  year  1350.  by 

HARPER   &  BROTHERS, 
In  the  Clerk's  Office  of  the  Southern  District  of  New  i'ork. 


PREFACE. 


THE  following  are  the  distinctive  advantages  offered  in 
this  work : 

1.  A  system  of  physiology  divested  of  all  needless  technics. 
Most  school-books  on  this  subject  are  so  encumbered  with 
terms  needed  only  by  professional  men,  as  to  render  them 
repulsive,  and  to  double  the  labor  both  of  reading  and  study. 
In  this  work  no  technical  term  is  employed  when  a  word  in 
common  use  will  express  the  same  idea.  Those  who  prefer 
the  hard  words  can  collect  them  and  give  them  as  a  separate 


2.  A  short,  easy,  and  comprehensive  course  of  physiology 
and  hygiene.   There  are  thousands  of  the  curious  and  won- 
derful contrivances  of  the  human  body  that  must  be  omit- 
ted.   The  proper  rule  for  selection  is  to  take  those  that  can- 
be  made  practical  in  enforcing  the  laws  of  health  and  life. 
It  is  believed  that  this  work  contains  a  greater  amount  of 
this  kind  of  knowledge  than  any  other  school-book,  and  in 
a  much  shorter  compass. 

3.  A  work  that  is  so  popular  in  form  that  it  will  be  not 
only  interesting  for  children  to  study,  but  for  their  parents 
to  read.     To  effect  this,  a  great  portion  of  this  work  has 
been  tested  with  the  humblest  class  of  uneducated  persons, 
so  as  to  make  it  both  intelligible  and  interesting  to  them. 
The  main  hope  of  the  adult  generation  is  through  the  knowl- 
edge that  may  be  carried  by  the  children  to  their  homes, 
and  there  rendered  practical. 

4.  A  work  whicli,  while  it  is  fitted  to  the  comprehension 
of  the  young  and  uneducated,  is  equally  adapted  to  the 
wants  of  the  highest  class  of  minds.     The  students  of  our 
colleges  and  higher  professional  schools  may  here  find  » 


iv  PREFACE. 

text-book  that  contains,  in  the  shortest  compass,  all  they 
will  find  of  any  important  practical  use  in  the  most  cum- 
brous tomes  of  scientific  writers. 

CALISTHENICS. 

This  word  is  pronounced  Calis-then'-ics.  It  is  formed  by 
the  two  Greek  words  kalos,  signifying  beautiful,  and  sthenos, 
signifying  strength. 

It  is  the  name  of  a  course  of  exercises  designed  to  pro- 
mote health,  and  thus  to  secure  beauty  and  strength. 

Gymnastics,  also,  are  exercises  designed  to  secure  health 
and  strength.  They  ordinarily  are  more  severe  than  this 
course,  while  they  require  apparatus,  and  a  room  set  apart 
for  the  purpose. 

The  following  are  the  distinctive  advantages  offered : 

1.  This  system  can  be  practiced  in  schools  of  every  de- 
scription, in  the  family,  in  nurseries,  in  hospitals,  and  in 
health  establishments,  without  apparatus,  and  without  a  room 
set  apart  for  the  purpose. 

2.  It  excludes  all  those  severe  exercises  that  involve  dan- 
ger, either  from  excess  or  from  accidents.     It  is  maintained 
that  many  athletic  exercises  suited  to  the  stronger  sex  are 
not  suited  to  the  female  constitution.     This  is  a  system  that 
contains  all  that  either  sex  needs  for  the  perfect  development 
of  the  body.     Any  more  severe  exercises  are  useful  only 
for  men  whose  professions  require  some  unusual  physical 
strength  or  endurance.     This  method  is  adapted  to  mixed 
schools,  so  that  both  sexes  can  perform  them  together. 

3.  This  system  is  arranged  on  scientific  principles,  with  tho 
design  of  exercising  all  the  muscles,  and  of  exercising  them 
equably  and  harmoniously.    It  embraces  most  of  what  is  to  be 
found  in  the  French  and  English  works  that  exhibit  the 
system  of  Ling,  the  celebrated   Swedish  Professor,  whose 
method  has  been  widely  adopted  in  European  schools  and 
universities. 

It  also  contains,  in  addition,  many  valuable  exercises  that 
have  been  employed  in  Health  Establishments  for  the  cure 
of  disease  and  deformities. 

4.  This  system  is  so  illustrated  by  drawings,  and  so  ex- 
actly arranged  as  to  mode  and  time,  that  any  person,  young 


SUGGESTIONS  TO  TEACHERS.  V 

or  old,  can  practice  it  without  aid  from  a  teacher,  and  in 
any  place.  The  members  of  a  family  in  the  parlor,  the  chil- 
dren in  the  nursery,  the  invalid  in  the  chamber,  the  seam- 
stress and  milliner  in  their  shops,  the  student  or  profes- 
sional man  in  his  office,  study,  or  counting-room,  can  open  a 
window  twice  or  thrice  a  day,  and  have  all  the  "  fresh  air 
and  exercise"  needed  for  perfect  health,  by  simply  following 
the  directions  in  this  work.  In  the  Introduction  to  the 
Calisthenics  will  be  found  the  benefits  to  be  hoped  from,  the 
practice  of  these  exercises. 


SUGGESTIONS  TO  TEACHERS  IN  USING  THIS 
WORK. 

THE  two  grand  causes  of  the  ill  health  and  physical  de- 
terioration so  common  are,  first,  a  want  of  knowledge  of  the 
construction  of  the  body  and  the  laws  of  health ;  and,  next, 
a  want  of  thought  and  conscience  on  the  subject. 

Multitudes  abuse  their  bodies  because  they  do  not  know 
the  mischiefs  they  are  perpetrating. 

Perhaps  as  many  more  go  on  in  courses  that  they  know 
to  be  injurious,  because  these  matters  are  never  urged  on 
their  attention  and  conscience  as  ma^'^^s  of  duty.  All  the 
strong  motives  of  religion  and  of  the  eternal  world  are 
brought  to  bear,  from  the  pulpit  and  at  the  Sunday-school, 
to  enforce  certain  duties  that  are  no  more  important  to  the 
best  interests  of  man  than  those  "  laws  of  health"  which 
are  so  widely  disregarded.  And  yet  they  are  as  truly  the 
"  laws  of  God"  as  any  that  were  inscribed  by  his  finger  on 
tables  of  stone. 

What  is  needed,  then,  in  every  school,  is  "line  upon  line, 
precept  upon  precept,"  urged  daily  on  the  attention  and  con- 
science of  the  young.  For  this  purpose  it  ought  to  be  the 
official  duty  of  one  person  to  take  charge  of  all  that  relates 
to  the  health  and  physical  training  of  every  collection  of  the 
young  for  education.  It  is  hoped  that  a  time  is  at  hand 
when  endowments  will  be  provided  to  secure  this  object,  as 


vi  SUGGESTIONS  TO  TEACHERS. 

they  now  are  furnished  almost  exclusively  for  the  training 
of  the  intellectual  powers. 

The  teacher  who  has  charge  of  the  Health  Department 
might  give  out  one  lesson  a  week  from  this  book  to  the 
whole  school.  This  should  be  preceded  by  a  familiar  lecture 
on  the  subject,  illustrated  by  specimens.  The  most  important 
bones  of  the  body,  the  windpipe  and  lungs  of  some  animal, 
which  can  be  obtained  at  some  market,  together  with 
models,  drawings,  and  manikins,  should  all  be  presented, 
to  make  the  lecture  interesting  and  lucid.  After  such  a 
lecture  the  youngest  child  in  school  could  study  any  lesson 
in  this  work  intelligently  and  with  interest. 

Then  half  an  hour  each  school  session  should  be  set  apart 
for  physical  training,  during  which  a  certain  portion  of  this 
lesson — say  the  answers  to  six  questions — should  be  recited, 
and  then  the  Calisthenic  exercises  should  follow.  A  sort 
of  monitorial  recitation  by  the  aid  of  the  leaders  and  the  sec- 
tions would  save  much  time  for  the  active  exercises. 

Each  number  one  of  the  section  could  hear  number  two  re- 
cite, and  then  recite  herself  in  return,  while  the  leaders 
superintended  the  recitation.  (See  p.  40  of  Calisthenics.) 

In  using  a  common  school-room  for  these  exercises,  pupils 
by  standing  in  lines,  so  that  one  line  will  face  say  north,  and 
the  line  before  it  face  east,  will  find  that  more  room  is  thus 
made  for  the  arms. 

In  some  cases  a  time  must  be  set  apart  for  the  whole 
school  to  exercise  at  once.  In  other  cases,  while  one  por- 
tion are  reciting  another  portion  can  attend  to  these  exer- 
cises. 

In  some  cases  a  weekly  recitation  in  the  Physiology  for 
the  whole  school  will  be  better  than  a  daily  one. 

The  great  struggle  will  be  to  bring  all  the  parties  con- 
cerned— pupils,  teachers,  parents,  and  school  committees — 
to  take  from  the  time  now  given  exclusively  to  intellectual 
training,  sufficient  to  secure  the  health,  strength,  and  beauty 
of  the  physical  system. 


CONTENTS.  , 


PART  FIRST. 

PAGE 

I.  Physical  Education 9 

II.  Organs  that  Support  the  Body 15 

III.  Organs  that  Move  the  Body 27 

IV.  Organs  that  convey  the  Nourishment  of  the 

Body 32 

V.  Organs  that  Purify  the  Body 39 

VI.  Organs  that  prepare  Nourishment  for  the  Body  47 

VII.  Organs  of  the  Mind,  or  Spirit 54 

VIII.  Organs  that  Secrete  and  that  Purify  the  Body  60 

IX.  Animal  Heat 68 

X.  Organs  of  Sense 72 

PART  SECOND. 
XI.  Laws  of  Health  and  Happiness.     The  Bones 

and  Muscles 78 

XII.  Laws  of  Health  for  the  Lungs 85 

XIII.  Laws  of  Health  for  the  Organs  of  Digestion 

and  Nutrition 89 

XIV.  Laws  of  Health  for  the  Organs  of  Digestion 

and  Nutrition 96 

XV.  Laws  of  Health  for  the  Skin  and  Secreting 

Organs 103 

XVI,  Laws  of  Health  for  the  Brain  and  Nerves 110 

XVII.  Laws  of  Health  for  the  Organs  of  Sense 117 


yiii  CONTENTS. 

PART  THIRD. 

LESSON  PAGB 

XVIII.  Abuses  of  the  Bodily  Organs  by  the  American 
People.     Abuses  of  the  Bones,  Muscles,  and 

Lungs 120 

XIX.  Abuses  of  the  Digestive  Organs 129 

XX.  Abuses  of  the  Skin 138 

XXI.  Abuses  of  the  Brain  and  Nerves 142 

XXII.  Abuses  of  Dress.     Deformities 152 

XXIII.  Results  of  Abuses 163 

XXIV.  Modes  of  Remedy 172 

XXV.  Modes  of  Remedy 180 

XXVI.  Modes  of  Remedy 185 

PART  FOURTH. 

CALISTHENIC   EXERCISES. 

Encouragement  to  Adopt  this  Course  of  Physical  Train- 
ing in  Schools 3 

FIRST   COURSE — SCHOOL-ROOM   EXERCISES. 

Exercises  for  the  Chest  and  Lungs 10 

Exercises  to  Perfect  the  Muscles  of  the  Arms  and 

Hands 14 

Exercise^  for  the  Muscles  of  the  Trunk 20 

Exercises  for  the  Feet  and  Legs 28 

SECOND   COURSE — HALL   EXERCISES. 

Construction  of  a  Calisthenic  Hall 39 

Exercises  for  the  Calisthenic  Hall.    Walking,  Skipping, 

Exercise  with  Weights 40 

Exercise  to  cure  Deformities 51 

Water  Cure  Treatment  for  Families 54 


PHYSIOLOGY  AND  CALISTHENICS, 


LESSON  FIRST. 

PHYSICAL   EDUCATION. 

THE  design  of  this  book  is  to  teach  the  methods  by  which 
children  may  be  trained  at  school,  so  as  to  become  healthful, 
strong,  graceful,  and  good-looking. 

You  have  read  often  of  the  Greeks.  Some  twenty  centu- 
ries ago  they  were  a  small  people,  in  a  small  country;  and 
yet  they  became  the  wisest  and  most  powerful  of  all  nations, 
and  conquered  nearly  the  whole  world.  And  they  were  re- 
markable, not  only  for  their  wisdom  and  strength,  but  for 
their  great  beauty,  so  that  the  statues  they  made  to  resemble 
their  own  men  and  women  have,  ever  since,  been  regarded 
as  the  most  perfect  forms  of  human  beauty. 

The  chief  reason  why  they  excelled  all  nations  in  these 
respects,  was  the  great  care  they  took  in  educating  their 
children.  They  had  two  kinds  of  schools — the  one  to  train 
the  minds,  and  the  other  to  train  the  bodies  of  their  chil- 
dren. And  though  they  estimated  very  highly  the  educa- 
tion of  the  mind,  they  still  more  valued  that  part  of  school 
training  which  tended  to  develop  and  perfect  the  body. 
.  In  the  family,  too,  although  the  higher  classes  took  care 
that  their  children  should  improve  the  mind,  all,  from  the 
highest  to  the  lowest,  were  earnest  in  efforts  to  train  the  ris- 
ing generation  to  have  healthy,  strong,  and  beautiful  bodies. 
And  when  these  people  met  at  their  national  festivals,  they 
not  only  read  or  recited  history  and  poetry  before  these 

Questions. — What  is  the  design  of  this  book  ?  Who  were  the  Greeks  ? 
For  what  were  they  remarkable  ?  What  was  the  reason  that  they  ex- 
celled others  in  the  respects  mentioned?  What  is  said  of  their  schools? 
"What  did  they  do  in  their  families  ?  What  at  their  national  festivals  ? 


10  PHYSIOLOGY  AND  CALISTHENICS. 

great  assemblies,  but  they  still  more  delighted  in  games  and 
sports,  which  exhibited  the  beauty,  strength,  gracefulness, 
and  skill  of  the  human  body. 

But  the  American  people  have  pursued  a  very  different 
course.  It  is  true  that  a  large  portion  of  them  have  pro- 
vided schools  for  educating  the  minds  of  their  children ;  but 
instead  of  providing  teachers  to  train  the  bodies  of  their  off- 
spring, most  of  them  have  not  only  entirely  neglected  it,  but 
have  done  almost  every  thing  they  could  do  to  train  their 
children  to  become  feeble,  sickly,  and  ugly.  And  those 
who  have  not  pursued  so  foolish  a  course,  have  taken  very 
little  pains  to  secure  the  proper  education  of  the  body  for 
their  offspring  during  the  period  of  their  school  life. 

In  consequence  of  this  dreadful  neglect  and  mismanage- 
ment, the  children  of  this  country  are  every  year  becoming 
less  and  less  healthful  and  good-looking.  There  is  a  great 
change  in  reference  to  this  matter  within  the  last  forty  years. 
In  former  times  the  children  in  school-houses,  or  on  Sunday 
in  the  churches,  almost  all  of  them  had  rosy  cheeks,  and 
looked  full  of  health  and  spirits.  But  now,  the  children  in 
churches  and  schools,  both  in  city  and  country,  a  great  por- 
tion of  them,  either  have  sallow  or  pale  complexions,  or 
look  delicate  or  partially  misformed. 

The  children  of  the  former  generation  could  go  out  in  all 
weathers,  were  not  harmed  by  wetting  their  feet,  would  play 
on  the  snow  and  ice  for  hours  without  cloaks  or  shawls,  and 
never  seemed  to  be  troubled  with  the  cold.  And  the  tender 
parents  of  these  days  would  be  shocked  to  see  how  little 
clothing  was  worn  in  the  bitterest  cold  of  winter. 

But  now,  though  parents  take  far  more  pains  to  wrap  up 
their  little  ones  to  save  them  from  the  cold  and  wet,  the 
children  grow  less  and  less  healthy  every  year.  And  it  is 
rare  to  find  a  school-room  full  of  such  rosy-cheeked,  strong, 
fine-looking  children  as  were  common  thirty  years  ago. 

Every  year  more  and  more  complaints  are  made  of  the 
poor  health  that  is  so  very  common  among  grown  people, 

Questions. — What  has  been  the  course  of  the  American  people  ?  What 
have  been  the  consequences?  What  is  said  of  the  looks  of  children  in 
former  and  present  times  ?  How  were  children  clothed  in  former  times, 
and  how  in  present  times?  What  is  said  of  the  health  of  women  and 
children  at  the  present  time  ? 


PHYSICAL   EDUCATION.  H 

especially  among  women.  And  physicians  say  that  this  is 
an  evil  that  is  constantly  increasing,  so  that  they  fear,  ere 
long,  there  will  be  no  healthy  women  in  the  country. 

At  the  same  time,  among  all  classes  of  our  land,  we  are 
constantly  hearing  of  the  superior  health  and  activity  of  our 
ancestors.  Their  physical  strength,  and  their  power  of  labor 
and  endurance,  were  altogether  beyond  any  thing  witnessed 
in  the  present  generation. 

Travelers,  when  they  go  to  other  countries,  especially 
when  they  visit  England,  from  whence  our  ancestors  came, 
are  struck  with  the  contrast  between  the  appearance  of 
American  women  and  those  of  other  countries  in  the  matter 
of  health.  In  this  nation  it  is  rare  to  see  a  married  woman 
of  thirty  or  forty,  especially  in  the  more  wealthy  classes, 
who  retains  the  fullness  of  person  and  freshness  of  com- 
plexion that  mark  good  health.  But  in  England,  almost 
all  the  women  are  in  the  full  perfection  of  womanhood  at 
that  period  of  life. 

Now  it  is  a  fact  that  the  health  of  children  depends  very 
much  on  the  health  of  their  parents.  Feeble  and  sickly 
fathers  and  mothers  seldom  have  strong  and  healthy  chil- 
dren. And  when  one  parent  is  well  and  the  other  sickly, 
then  a  part  of  the  children  will  be  sickly  and  a  part  healthy. 

Thus  the  more  parents  become  unhealthy  the  more  feeble 
children  will  be  born.  And  when  these  feeble  children 
grow  up  and  become  parents,  they  will  have  a  still  more 
puny  and  degenerate  offspring.  So  the  case  will  go  on, 
from  bad  to  worse,  with  every  generation.  What  then,  if 
these  things  be  true,  are  the  prospects  of  this  nation,  unless 
some  great  and  radical  change  is  effected  ? 

Such  a  change  is  possible.  The  American  people  have 
far  better  advantages  than  the  Greeks  had  to  train  their 
offspring  to  be  strong,  healthful,  and  beautiful.  It  is  true 
the  Greeks  had  a  climate  that  enabled  them  to  pass  most 
of  their  time  in  the  open  air,  to  which  they  owed  much  of 
their  fine  health  and  beauty. 

Questions. — What  is  said  of  the  appearance  of  American  women  com- 
pared with  those  of  England  ?  On  what  does  the  health  of  children  very 
much  depend  ?  What  is  the  effect  on  their  offspring  when  one  or  both 
parents  are  unhealthy?  To  what  did  the  Greeks  owe  much  of  their 
health  and  beauty  ? 


12  PHYSIOLOGY  AND  CALISTHENICS. 

But  we  have  other  advantages  which  they  had  not,  and 
in  this  matter  of  pure  air  there  is  nothing  to  prevent  every 
man,  woman,  and  child  in  the  nation  from  enjoying  it,  both 
by  day  and  by  night,  but  a  want  of  knowledge  of  its  import- 
ance, and  a  want  of  proper  care  to  secure  it.  The  Creator 
has  spread  this  life-giving,  beautifying  element  all  around 
us,  and  so  abundantly,  that  it  can  not  be  kept  from  our  skin 
and  lungs  except  by  constant  care  and  effort.  Pure  and 
cool  air  and  water  are  the  two  best  friends  of  man,  and  yet 
there  is  nothing  that  is  so  much  shunned  and  feared  by  a 
great  majority  of  our  nation. 

It  is  not  the  ancient  Greeks  alone  that  have  excelled  us 
in  the  physical  education  of  their  children.  In  most  of  the 
European  nations  the  best  educated  people  give  far  more 
attention  to  this  matter  than  Americans  do.  And  in  some 
countries  a  system  of  physical  training  has  been  introduced 
into  schools,  which  far  exceeds  any  thing  practiced  in  this 
nation. 

The  kingdom  of  Sweden  first  took  the  lead  in  this  im- 
provement, under  the  guidance  of  a  distinguished  philan- 
thropist by  the  name  of  Ling.  He  was  the  orphan  son  of 
a  poor  clergyman,  and  was  first  distinguished  by  his  genius 
and  perseverance  in  acquiring  a  superior  education  on  the 
most  liberal  scale.  Being  afterward  employed  as  master  of 
fencing,  he  took  up  the  profession  in  a  scientific  view,  and 
directed  special  attention  to  anatomy,  physiology,  and  con- 
nected sciences,  in  order  to  perfect  a  system  of  exercises  in 
harmony  with  nature.  He  assumed  the  principle  of  never 
adopting  any  movement  till  he  could  detect  its  exact  effects 
on  the  whole  organism,  and  apply  it  to  use  scientifically. 
By  this  process  he  finally  evolved  a  system  which  aims  in 
the  first  course  to  develop  equally  and  perfectly  the  human 
form,  and  in  the  second  place  to  remedy  both  deformity  and 
disease. 

After  many  years  of  trial  and  persevering  efforts,  this 
humble  youth  became  distinguished  at  the  court  of  Sweden 

Questions. — Had  the  Greeks  any  advantages  that  the  American  peo- 
ple can  not  secure  if  they  will  take  proper  pains  to  do  so  ?  What  is  said 
of  air  and  water?  What  is  said  of  the  European  nations  on  this  suh- 
ject  ?  What  is  said  of  Sweden  ?  Who  was  Ling,  and  what  is  his  his- 
tory f 


PHYSICAL  EDUCATION.  13 

as  a  public  benefactor.  He  was  knighted,  and  appointed 
professor  and  head  of  a  public  institution  for  preparing 
teachers  to  propagate  his  system.  Several  years  ago  it  was 
introduced  into  all  military  academies,  universities,  col- 
leges, town-schools,  country-schools,  and  orphan-asylums 
of  Sweden.  And  such  were  the  results  that  the  system  has 
been  carried  into  several  other  European  nations  under  the 
authority  of  their  governments. 

A  lady  who  has  recently  returned  from  Russia  stated  that 
at  St.  Petersburg  she  saw  nine  hundred  of  the  daughters  of 
the  princes  and  nobles  of  Russia  in  one  institution,  where 
they  were  trained,  by  such  methods,  to  be  healthful,  grace- 
ful, and  beautiful. 

She  saw  them  performing  their  exercises,  and  says  she 
never  met  together  so  many  noble,  beautiful,  and  healthful- 
looking  girls. 

It  is  the  object  of  this  work  to  introduce  into  American 
schools  a  similar  system  of  physical  training,  to  promote 
grace,  health,  strength,  and  beauty. 

But  in  order  to  secure  obedience  to  the  directions  that 
will  be  given,  and  the  practice  of  the  exercises  provided,  it 
is  necessary  that  parents,  teachers,  and  children  should  un- 
derstand the  construction  of  the  human  body,  and  the  man- 
ner in  which  its  various  internal  operations  are  performed. 

For  unless  the  reasons  for  all  these  rules  and  exercises  are 
plainly  set  forth,  children  can  not  be  made  to  feel  any  in- 
terest in  the  matter,  nor  will  parents  and  teachers  be  able  to 
induce  them  to  pursue  this  course  of  training.  These  rea- 
sons can  be  understood  only  by  a  knowledge  of  the  con- 
struction and  uses  of  the  various  organs  of  the  human  body. 

The  first  part  of  this  work  will  consist  of  a  description  of 
the  various  organs  of  the  human  body  and  of  their  uses. 

The  second  part  will  present  the  rules  for  the  proper 
treatment  of  these  organs  and  the  laws  of  health. 

In  the  third  part  there  will  be  some  account  given  of  the 

Questions. — What  is  said  of  the  Russian  institution  for  the  daughters 
of  nobles  ?  What  is  the  object  of  this  book  ?  What  is  necessary  in  order 
to  secure  obedience  to  the  directions  given  ?  What  will  be  the  difficulty 
if  the  reasons  for  these  directions  are  not  set  forth  ?  How  is  the  only 
way  in  which  these  reasons  can  be  understood  ?  Of  what  is  the  first  por- 
tion of  this  book  to  consist  ?  What  the  second  ?  Third  ? 


14  PHYSIOLOGY  AND  CALISTHENICS. 

manner  in  which  these  laws  are  often  violated,  and  the  evil 
consequences  that  follow. 

In  the  fourth  part  will  be  given  a  system  of  calisthenic  ex- 
ercises, designed  to  strengthen  every  part  of  the  body,  and 
to  promote  health,  gracefulness,  and  beauty. 

In  the  last  portion  will  be  taught  certain  methods  for 
curing  disease  and  deformities  by  means  of  these  exercises* 

Questions. — Of  what  is  the  fourth  portion  of  this  book  to  consist  ? 
What  the  last? 


LESSON  SECOND. 

ORGANS  THAT  SUPPORT  THE  BODY. 

IN  this  lesson  will  be  described  those  organs  of  the  body 
which  are  its  foundation  and  support.  These  are  the  bones. 
There  are  two  hundred  and  eight  of  them,  besides  the  teeth. 

There  are  no  more  curious  and  beautiful  contrivances  in 
nature  than  the  bones  of  the  human  body.  They  are  made 
of  beautiful  materials,  the  most  solid  portions  being  like 
ivory,  and  the  cartilages  and  muscles  of  equally  fine  con- 
struction. Then  they  are  united  together  with  so  much 
skill  and  curious  contrivance  as  to  be  subjects  for  constant 
admiration.  It  is  a  great  pity  that  so  many  have  been 
trained  to  look  upon  them  with  very  different  feelings. 
But  as  refinement  and  cultivation  increase,  such  feelings 
will  pass  away. 

On  the  two  succeeding  pages  are  drawings  (Fig.  1  and 
Fig.  2)  which  exhibit  the  front  and  back  view  of  the  human 
skeleton.  The  questions  connected  with  them  should  be 
studied  before  proceeding  farthe 

The  bones  are  composed  oj  both  animal  and  earthy  ma- 
terials. The  animal  part  gives  them  life,  and  the  earthy 
part  gives  strength.  Throw  a  bone  into  a  fire  and  the  ani- 
mal part  burns  out,  and  what  remains  is  the  earthy  part, 
called  lime.  Put  a  bone  into  sulphuric  acid  and  water  (one 
part  acid  and  six  parts  water),  and  in  a  few  days  the  acid 
will  remove  the  earthy  part,  and  what  remains  will  be  the 
soft  animal  part,  which  will  still  retain  the  shape  of  the 
bone. 

In  infancy  the  animal  part  of  the  bone  predominates,  and 
thus  children  can  fall  with  less  danger  than  grown  people, 
as  their  bones  bend  instead  of  breaking.  As  age  increases, 

Questions. — What  is  described  in  this  lesson  ?  How  many  bones  are 
there  ?  What  is  said  of  the  construction  and  beauty  of  the  bones  ?  Of 
what  two  materials  are  the  bones  composed  ?  How  can  you  separate 
them  ?  What  is  the  difference  between  the  bones  of  children  and  old 
people? 


16 


PHYSIOLOGY  AND  CALISTHENICS. 

Fig.  I. 


a  a  the  spine. 

yy  the  collar-bone. 

x  the  breast-bone. 

r  r  the  ribs. 

bb  the  upper  bone  of 
the  arm. 

cc  and  dd  the  two  low- 
er bones  of  the  arm. 

//  bones  of  the  hand, 

gg  bones  of  the  fingers. 


ss  pelvic  bones. 

10  the  sacrum. 
hh  hip  joint. 

i  i  upper  bone  of  the  leg. 

1 I  knee  pan. 
kk  knee  joint. 

nn     and     mm  lower 
bones  of  the  leg. 
oo  ankle  joints. 
pp  bones  of  the  foot. 


Questions. — What  letter  points  out  the  spine?  the  collar-bone?  the 
breast-bone  ?  the  ribs  ?  the  upper  bone  of  the  arms  ?  the  two  lower  bones 
of  the  arm  ?  the  bones  of  the  hand  ?  the  bones  of  the  fingers  ?  the  pelvic 
bones  ?  the  sacrum  ?  the  hip  joint  ?  the  upper  bones  of  the  leg  ?  the  knee 
pan?  the  hip  joint?  the  lower  bones  of  the  leg?  the  ankle  joints?  the 
bones  of  the  foot? 


ORGANS  THAT  SUPPORT  THE  BODY. 
Fig.  2. 


17 


18  PHYSIOLOGY  AND  CALISTHENICS. 

when  more  caution  is  gained  and  more  strength  is  needed, 
the  earthy  portion  is  increased,  while  in  old  age  it  so  pre- 
dominates as  to  make  the  bones  brittle. 

The  bones  are  covered  with  a  thin  skin  or  membrane, 
filled  with  small  blood-vessels  which  convey  nourishment  to 
them. 

Where  the  bones  unite  with  others  to  form  joints,  they 
are  covered  with  cartilage,  which  is  a  smooth,  white,  elastic 
substance.  This  enables  the  joints  to  move  smoothly,  while 
its  elasticity  prevents  injuries  fr/om  sudden  jars. 

The  joints  are  bound  together  by  strong  elastic  bands 
called  ligaments,  which  hold  them  firmly  and  prevent  dislo- 
cation. 

Between  the  ends  of  the  bones  that  unite  to  form  joints 
are  small  sacks  or  bags,  that  contain  a  soft  lubricating  fluid. 
This  answers  the  same  purpose  for  the  joints  as  oil  in  making 
machinery  work  smoothly,  while  the  supply  is  constant,  and 
always  in  exact  proportion  to  the  demand. 

If  you  will  examine  the  leg  of  some  fowl  you  can  see  the 
cartilage  that  covers  the  ends  of  the  bones  at  the  joints,  and 
the  strong  white  ligaments  that  bind  the  joints  together. 
You  must  notice  this  the  first  opportunity  you  find. 

The  health  of  the  bones  depends  on  the  proper  nourish- 
ment and  exercise  of  the  body  as  much  as  any  part.  When 
a  child  is  feeble  and  unhealthy,  or  when  it  grows  up  with- 
out exercise,  the  bones  do  not  become  firm  and  hard  as  they 
are  when  the  body  is  healthfully  developed  by  exercise. 
The  size  as  well  as  the  strength  of  the  bones,  to  a  certain 
extent,  also  depend  upon  exercise  and  good  health. 

The  principal  bones  of  the  head  are  the  skull  and  the 
jaw-bones,  with  the  teeth.  The  skull  consists  of  several 
bones,  united  by  little  projections  called  sutures,  which  inter- 
lace and  hook  together.  The  advantage  of  this  mode  of 
uniting  the  bones  is,  that  falls  and  jars  will  not  so  easily 

Questions. — By  what  are  the  bones  covered  and  nourished  ?  What  fa 
cartilage,  and  what  is  its  nse  to  the  bones?  How  are  the  bones  fastened 
together?  What  fluid  is  placed  in  sacks  near  the  joints,  and  what  is  its 
nse  ?  On  what  does  the  health  of  the  bones  depend  ?  What  effect  is 
produced  on  the  bones  of  children  when  they  grow  up  with  but  little  ex- 
ercise ?  Is  the  size  of  the  bones  affected  by  exercise  ?  What  are  the 
bones  of  the  head?  What  is  said  of  the  bones  of  the  skull,  and  of  the 
ino^le  of  uni,inj  them? 


ORGANS  THAT  SUPPORT  THE  BODY. 


19 


break  the  skull  as  if  it  was  one  solid  piece.  These  sutures 
yield  somewhat  when  the  head  is  struck,  and  thus  the  bone 
is  not  easily  broken.  They  can  be  seen  in  Fig.  1. 

The  upper  portion  of  the  body  is  called  the  thorax,  and 
its  bones  inclose  the  heart  and  lungs.  Here  is  a  draw- 
ing of  it.  It  consists  of  the  back-bone,  marked  S:  t>m 


Fig.  8. 


ribs,  marked  R ;  the 
breast-bone,  mark- 
ed B  b ;  the  collar- 
bone, marked  C  b ; 
and  the  shoulder- 
blade,  marked  S  b. 

The  ribs  are  fas- 
tened to  the  spine 
behind,  and  to  the 
breast-bone  before. 
The  lower  ribs  are 
fastened  only  to  the 
spine.  The  collar- 
bones are  fastened 
to  the  breast-bone 
at  one  end,  and  at 
the  other  end,  to  that 
point  of  the  shoul- 
der-blade to  which 
the  upper  bone  of 
the  arm  is  fasten- 
ed. All  these  bones 
are  bound  firmly  to- 
gether by  strong  lig- 
aments. 

At  the  bottom  of 
the  thorax  there  is  a 
membrane  or  skin, 
made  chiefly  of 
muscles,  called  the 

diaphragm.     It  is  in       c  ^  tho  collar-bone,  S  b  the  shoulder-blade, 
fact  an  elastic  floor  B  b  the  breast-bone,  S  the  spine,  R  the  ribs. 

Questions. — What  is  the  upper  portion  of  the  body  called  ?  AY  hat  avo 
the  bones  of  the  thorax  ?  How  are  the  ribs  fastened  ?  II  ow  are  the  rol- 
'ar-bones  fastened  ?  What  is  the  bottom  or  floor  of  the  thorax  called  'i 


20 


PHYSIOLOGY  AND  CALISTHENICS. 


to  the  thorax,  and  divides  the  whole  upper  part  of  the  body 
from  the  lower  part.  The  heart  and  lungs  rest  upon  it, 
while  the  stomach  and  liver  are  directly  under  it.  It  is 
fastened  in  front  to  the  breast-bone,  behind  to  the  spine, 
and  at  the  sides  to  the  ribs.  It  is  also  fastened  in  the  cen- 
tre to  the  membrane  that  separates  the  two  lungs. 

Its  muscles  are  so  contrived  that  it  can  be  drawn  upward, 
thus  pressing  upward  the  heart  and  lungs.  It  also  can  be 
drawn  downward,  thus  pressing  the  lower  intestines  down- 
ward. This  drawing  represents  the  diaphragm  in  its  most 

elevated  position, 
the  lungs  and  heart 
being  removed. 

When  we  inspire 
the  air,  the  ribs  are 
drawn  upward  and 
outward,  making 
the  thorax  larger  in 
circumference,  and 
the  diaphragm,  at 
the  same  time,  is 
drawn  down.  When 
we  expire  the  air, 
the  ribs  return  to 
their  natural  place, 
while  the  diaphragm 
is  drawn  up,  as  is 
seen  in  Fig.  4. 

As  before  stated, 
the  lungs  and  heart 
rest    on    the    dia- 
The  front  half  of  the  ribs  being  cut  away,  the  phragm,      and     arc 
interior  of  the  chest  is  exposed.     C  c  C  c  the   moved  up  and  down 
cavity  of  the  chest,  empty.     D  D  D  D  the  dia-       -,        ..  i  M 

phragm,  rising  high  in  the  centre,  and  descend-  when  lt  moves,  while 
ing  very  low  at  the  sides  and  behind.  The  the  liver,  Stomach, 
white  space  is  its  tendinous  portion.  The  an(i  Sr>leen  }{Q  un_ 
lower  part  is  muscle  that  contracts  to  draw  it  .  * 

downward.     A  A  the  abdomen.  der  it. 


ORGANS  THAT  SUPPORT  THE  BODY. 


21 


The  thorax  is  the  portion  of  the  body  < 
which  is  habitually  trained  to  deformity 
among  American  women,  as  much  so  as 
is  the  foot  of  a  Chinese  belle.  Every 
possible  method  (and  there  are  several) 
is  taken  to  alter  its  form,  until,  in  a 
vast  number  of  cases,  it  becomes  almost 
inverted  in  its  shape,  so  that  what  should 
be  the  larger  becomes  the  smaller  por- 
tion. And  there  are  few  women  in  the 
more  wealthy  circles  whose  thorax  is  of 
the  proper  and  natural  shape  and  size. 
The  manner  in  which  this  monstrous  de- 
formity is  produced,  and  then  perpetu- 
ated through  a  degenerate  offspring,  and 
the  evils  that  result  from  it,  will  be  shown 
in  another  place. 

The  back-bone,  or  spine,  which  forms 
the  back  portion  of  the  thorax,  is  one  of 
the  most  curious  contrivances  of  the  body. 
It  is  formed  of  twenty-four  small  bones, 
fastened  together.  When  viewed  in  front 


i  Fig.  5. 


Questions. — What  is  said  of  the  treatment  of 
the  thorax  ?  What  are  the  effects  of  this  treat- 
ment? 


PHYSIOLOGY  AND  CALISTHENICS. 


it  is  straight,  as  you  see 
it  in  the  skeleton,  at 
Fig.  2,  p.  15. 

When  it  is  viewed 
sideways  it  is  the  shape 
of  Fig.  5,  on  previous 
page.  The  four  small 
bones  at  the  lower  part, 
marked^  are  separated 
in  early  life,  and  grow 
together  as  life  advan- 
ces. 

It  will  now  be  shown 
how  the  spine  is  con- 
structed and  held  in  this 
curving  shape.  The 
twenty-four  bones  of 
which  it  consists  are  of 
the  shape  of  Fig.  6,  on 
previous  page,  some  of 
them  exactly,  and  oth- 
ers varying  a  little. — 
These  bones  are  called 
the  vertebrce  in  the  plu- 
ral. The  singular  form 
is  vertebra. 

All  the  vertebral 
bones  have  such  a  hole 
as  is  seen  in  the  draw- 
ing, and  when  placed 
one  above  another,  they 
so  match  that  the  spi- 
nal marrow  can  run 
through  the  opening. 

Between  the  verte- 
bras are  placed  cartilage 
discs,  which  are  very  cu- 
riously contrived  and  ar- 
ranged. They  are  little 

Questions.  —  How  is  the 
spine  constructed  ?  What 
are  the  cartilage  discs  ? 


ORGANS  THAT  SUPPORT  THE  BODY.        23 

thin  cushions,  made  of  cartilage,  and  placed  between  each 
of  the  vertebral  bones.  These  are  elastic,  yielding  to  press- 
ure like  India-rubber,  and  when  the  pressure  is  removed  re- 
suming their  natural  form. 

Fig.  7  represents  two  vertebra? ;  the  dark  part  between 
them  represents  the  cartilage  discs  when  the  spine  is  in  its 
erect  position.  Fig.  8  represents  the  appearance  of  the  disc 
when  the  spine  is  bent  forward ;  and  Fig.  9  is  the  appear- 
ance when  it  is  bent  backward.  The  discs  yield  in  the  same 
way  when  the  spine  bends  to  either  side. 

The  bones  of  the  spine  are  hooked  together  by  a  small 
projection  in  the  upper  one  sinking  into  an  opening  in  the 
lower  one,  as  is  shown  by  a  dotted  line  in  Fig.  7.  They  are 
also  bound  together  by  elastic  ligaments,  and  so  strongly, 
that  no  bones  of  the  body  are  so  difficult  to  break  or  to  dis- 
locate as  those  of  the  spine. 

It  is  found  by  measurement,  that  the  pressure  of  the 
weight  of  the  body  on  the  discs  of  the  spine  during  the  day 
diminishes  the  height  of  a  person  quite  perceptibly.  But  the 
recumbent  position  during  sleep  restores  the  discs  to  their 
natural  thickness.  In  this  way,  every  one  becomes  a  little 
taller  in  the  morning  than  at  night. 

The  spine  is  held  in  its  curving  shape  by  means  of  the 
cartilage  discs,  each  of  which  is  so  formed  as  to  do  its  part 
in  preserving  this  form.  The  curving  form  and  elastic 
discs  save  the  brain  and  spine  from  heavy  jars,  as  it  thus 
can  gently  yield.  When  the  muscles  draw  the  spine  in  any 
direction,  the  elastic  discs  instantly  will  restore  it  to  its 
right  form  as  soon  as  the  force  is  removed.  Thus  is  curi- 
ously contrived  a  pillar  strong  enough  to  hold  up  the  whole 
body,  which  yet  can  bend  every  way,  and  while  it  is  itself 
crooked,  it  holds  the  body  erect. 

The  spine  is  held  in  its  position  not  only  by  the  discs,  but 
by  ligaments,  by  strong  muscles,  and  by  the  close  packing 
of  the  intestines  against  it. 

The  manner  in  which  this  beautiful  piece  of  mechan- 

Questions.—  What  is  represented  by  Figs.  7,  8,  9  ?  What  causes  us  to 
be  a  little  taller  every  morning  than  at  night  ?  How  is  the  spine  held 
in  its  curving  form  ?  What  is  the  benefit  from  this  form  and  the  elastic 
discs?  How  do  the  discs  operate  when  the  muscles  bend  the  spine? 
What  else  holds  the  spine  in  its  position? 


PHYSIOLOGY  AND  CALISTHENICS. 


ism  is  turned  to  distortion  and  deformity  will  be  shown 
hereafter. 


A  the   sacrum,  or  lowest 
bone  of  the  spine. 


The  two  large  bones  marked 
B  B  are  united  firm- 
ly as  one,  and  the  sa- 
cruin   is  fastened  in 
the     opening 
between  1  1. 
These  all  uni- 
ted form  the 
pelvis. 


//  are  the  sockets 
where  the  hip  bones 
are  fastened. 


The  lowest  btfne  of  the  spine,  on  which  all  the  others 
rest,  is  called  the  sacrum,  which  is  represented  in  Fig.  10,  at 
A.  The  sacrum  is  inserted  into  the  large  bone  marked 
B  B,  at  the  open  space,  and  firmly  fastened.  This  large 
bone,  with  the  sacrum,  are  the  strong  foundation  bones  on 
which  the  body  rests  in  a  sitting  position,  and  together 
form  what  is  called  the  pelvis.  The  spine  rests  on  the 
sacrum,  and  the  legs  are  fastened  to  the  sides  of  the 
pelvis  at  //.  The  portion  of  the  body  between  the  pelvic 
bones  and  the  diaphragm  is  called  the  abdomen.  The  sev- 
eral organs  in  the  abdomen  are  called  the  abdominal  vis- 
cera. 

The  pelvic  organs  are  the  portion  of  the  body  the  cruel 


ORGANS  THAT  SUPPORT  THE  BODY. 


25 


abuses  of  which  have  made  them  the  seat  of  intense  suf- 
fering to  multitudes  of  both  sexes,  but  especially  to  Amer- 
ican women. 

The  methods  by  which  this  is  done  will  also  be  pointed 
out  in  another  part  of  this  book. 

Two  drawings  that  follow  will  illustrate  the  manner 
in  which  the  joints  are  fastened  by  ligaments  and  lubrica- 
ted. 


Fig.  11. 


Fig.  12. 


Fig.  11. — 8,  9,  the  ligaments  that  extend  from  the  hip-bone  (6)  to  the 
femur,  or  upper  bone  of  the  leg  (5). 

Fig.  12.— 2,  the  socket  of  the  hip-joint.     5,  the  head  of  the  femur, 
hicii  is  lodged  in  the  socket.     8,  the  ligament  within  the  socket. 


whi 


Fig.  11  shows  the  manner  in  which  the  ligaments  fasten 
the  thigh-bone  to  the  pelvis  ;  8  and  9  are  two  of  the  largest 
ligaments,  their  ends  being  fastened  to  the  pelvis  and  the 
thigh-bone. 

Fig.  12  shows  the  manner  in  which  the  hip-joint  is  fastened 
into  its  round,  deep  socket,  by  a  ligament  marked  3.  These 
ligaments  are  very  strong, 

Fig.  13  (on  following  page)  shows  how  the  sack  is  form- 
ed that  contains  the  synovial  fluid  that  lubricates  the  joints. 

.—  -Describe  Figs.  11  and  12. 


26 


PHYSIOLOGY  AND  CALISTHENICS. 


1  and  1  are  two  bones  that  form  a  joint. 

2  and  2  are  the   cartilages  enveloping 
the  ends  of  these  bones.     3  and  3  are 
dotted  lines  which  run  from  3  to  3,  and 
also  run  around  the  cartilages.     These 
dots  represent  the  membrane  that  cov- 
ers each  of  the  cartilages,  and  then  ex- 
tends up  to  3,  where  it  is  fastened  to  the 

V  Hf  I  IPi  /a  bone,  and  then  descends  to  the  3  below, 
\  l|  I  Bj  and  is  fastened  there  to  the  bone.  Thus 
*'  this  membrane  is  like  a  close  bag  laid 
between  the  joints,  into  which  oozes  the 
fluid  that  keeps  this  membrane  soft  and 
moist.  Thus  the  cartilages  of  the  joints  do  not  rub  against 
each  other,  but  have  this  soft  membrane  and  fluid  between. 
This  synovial  fluid  is  always  soft  and  warm,  and  answers 
far  better  than  oil  does  when  used  to  make  machinery 
move  smoothly. 

Qn<:^ior:s.—  Pescribc  Fig.  1H.     Wlii.t  is  t;;;i(l  of  the  synovial  fluid? 


LESSON  THIRD. 


ORGANS  THAT  MOVE  THE  BODY. 

THE  bones  give  strength  and  form  to  the  body,  but  the 
instruments  by  which  it  is  moved  are  the  muscles.  They  are 
what  in  animals  is  called  the  fleph,  or  meat ;  meaning,  not 
the  fat  but  the  red  flesh. 

The  muscles  are  made  of  very  fine  threads,  called  mus- 
cular fibres,  put  side  by  side,  and  bound  up  in  a  thin  skin. 
All  these  threads  are  elastic,  so  that  when  they  are  stretched 
out  they  shrink  back  again  like  India  rubber.  Here  is  a 
drawing  that  represents  the  bones  of  the  arm,  and  of  two 
muscles  which  we  use  in  bending  and  straightening  it. 

All  the  flesh  around 
the  bones  of  the  arm, 
that  make  it  look 
plump,  is  made  of 
layers  of  muscles,  each 
bound  up  in  a  thin 
case  of  skin,  and  fas- 
tened strongly  to  the 
bones.  They  are  fit- 
ted nicely  around  thejf 
bones,  the  hollow 


ID 


places  are  filled  with 
fat  to  give  entire 
roundness,  and  then 
the  whole  is  covered 
with  the  strong  and 
smooth  outer  skin. 
Fig.  15  is  a  picture 
of  an  arm,  where  the 


M  is  a  muscle  fastened 
at  one  end  to  the  top  of  the 
upper  bone  of  the  arm,  and 
at  the  other  end  to  one  of 
the  bones  of  the  lower  arm 
below  the  elbow.  When 
this  muscle  contracts  it 
straightens  the  arm. 

D  is  another  muscle 
fastened  to  the  shoulder 
bone  at  one  end,  and  to 
the  bone  of  the  lower  arm 
at  the  other.  When  this 
muscle  contracts  it  bends 
tli  ;>  Jinn.  Clasp  your  hand 
tight  above  the  elbow,  and 
you  will  feel  the  two  mus- 
cles contract  as  the  aria  is 
bent  or  straightened. 


Questions. — What  are  the  muscles,  and  how  are  they  made  ?  In  Fig. 
14  what  is  said  of  the  muscles  M  and  D  ?  Of  what  is  the  flesh  of  the  arm 
made  ?  To  what  are  the  muscles  fastened  ?  Of  what  use  is  the  fat  por- 
tion of  the  body  ? 


28  PHYSIOLOGY  AND  CALISTHENICS. 

muscles  are  shown  as  they  appear  when  the  skin  is  re- 
moved. Some  of  the  muscles  of  the  arm  are  used  in  turn- 
ip. 15.  m»  i^  some  in  lifting  it  up,  some 
in  moving  it  backward  and  for- 
ward, and  some  in  moving  the 
fingers.  Clasp  your  hand  around 
your  arm  below  the  elbow,  then 
shut  and  open  your  hand,  and  you 
will  feel  the  muscles  that  move  the 
fingers,  some  of.  which  open  and 
others  shut  the  hand.  Each  of 
the  muscles  has  nerves  in  it  that 
run  to  the  brain.  When  we  will 
to  move  any  part,  then  the  brain 
sends  the  nervous  fluid  to  the  mus- 
cles of  that  part,  and  this  gives 
them  power  to  move  as  we  choose. 
Many  of  the  muscles  terminate 
at  one  end  in  cords  called  tendons, 
which  are  very  strong,  and  take 
up  less  room  than  the  muscles. 
You  will  see  these  tendons  run- 
ning across  your  hand  when  you 
open  or  shut  it,  and  you  see 
them  in  the  drawing. 

All  the  muscles  of  the  body 
are  bound  around  or  lapped 
one  over  the  others,  some  be- 
ing one  shape,  and  some  an- 
other, according  to  their  uses. 
There  are  over  five  hundred 
of  them;  and  every  move- 
ment that  is  made,  either 
within  or  without,  is  accom- 
plished by  two  or  more  muscles,  one  set  to  draw  the  part 

Questions, — How  are  the  various  motions  of  the  arm  made?  What 
do  the  muscles  move  that  are  marked  5  and  6  in  the  drawing  ?  What 
do  the  muscles  marked  9, 18, 10, 14,  and  15  move  ?  What  and  where  are 
the  tendons,  and  what  is  their  use  ?  How  are  the  muscles  of  the  body 
arranged,  and  how  many  are  there  ?  How  is  every  movement  of  the 
lK>dy  made  ?  _ 


ORGANS  THAT  MOVE  THE  BODY.         29 

one  way,  and  another  set  to  draw  it  back  again.  To  swal- 
low the  food,  to  draw  the  breath,  to  move  the  eyes  or  head, 
to  bend  the  body  and  to  move  the  limbs,  all  are  done  by  the 
muscles. 

As  before  stated,  the  muscles  are  made  of  fine  elastic 
threads  bound  up  in  thin  cases  of  skin.  But  winding  in 
among  these  threads  are  multitudes  of  little  vessels  through 
which  the  blood  flows.  This  blood  is  made  of  the  food  we 
eat,  and  is  constantly  nourishing  every  part  of  the  body.  It 
is  brought  from  the  heart  by  the  arteries,  and  then  is  carried 
back  to  the  heart  by  the  veins,  as  will  be  explained  more  at 
large  hereafter. 

At  present  it  is  only  needful  to  understand  how  the  mus- 
cles are  nourished  by  this  blood. 

Here  is  a  drawing  in  which  is  a  small  artery,  a,  that 
brings  blood  from  the  heart,  and  then 
branches  out  into  multitudes  of  minute 
blood-vessels.  These  are  called  capil- 
laries, or  capillary  vessels.  They  are  so 
small  that  they  can  be  seen  only  by  very 
powerful  magnifying  glasses.  This  draw- 
ing is  a  magnified  view  of  what  in  real- 
ity is  not  so  large  as  a  pin-head. 

The  blood  enters  these  capillaries 
through  the  artery,  and  then  meanders 
through  them,  depositing  its  nourishing 
particles  where  they  are  needed,  and  re-  \ ; 
ceiving  in  return  the  decayed  and  use-  ~// 
less  particles.  Then  it  gradually  works  ' 
its  way  into  the  vein  marked  6,  and  then  the  vein  carries 
it  back  to  the  heart.  Thus  the  blood  is  constantly  passing 
from  the  arteries  into  the  capillaries,  and  from  the  capilla- 
ries into  the  veins. 

Now  every  time  we  move  a  muscle,  some  portion  of  its 
substance  is  changed,  decays,  and  is  ready  to  be  carried  off. 

Questions. — What  is  winding  among  the  fine  threads  of  the  muscles? 
Of  what  is  the  blood  made,  and  what  is  its  use  ?  By  what  is  the  hlood 
brought  from  the  heart  to  the  muscles  ?  What  carries  the  blood  back  to 
the  heart  ?  Describe  Fig.  16.  How  much  is  this  magnified  ?  What  is 
the  use  of  the  capillaiies  ?  What  is  done  by  the  blood  as  it  passes  through 
the  capillaries  ?  What  effect  is  produced  whenever  we  move  a  muscle  ? 


SO  PHYSIOLOGY  AND  CALISTHENICS, 

At  the  same  time  this  motion  hastens  the  movement  of  the 
blood  from  the  artery  which  nourishes  this  muscle,  so  that 
it  may  bring  a  new  supply  of  nourishment  and  carry  off  the 
dead  matter*  All  exercise  of  the  muscles,  therefore,  is  a 
process  for  building  up  that  part  of  the  body  exercised  with 
fresh  materials.  And  the  more  the  muscle  is  exercised,  the 
more  close  and  compact  it  becomes, 

Now  the  peculiar  power  of  the  muscle  to  contract  strongly 
depends  on  the  firmness  and  closeness  of  the  muscular  fibre. 
And  this  firmness  can  be  acquired  only  by  exercise.  A 
muscle  that  is  used  but  little  has  but  little  blood  sent  to 
nourish  it,  and  so  it  becomes  pale  and  soft,  and  its  elasticity 
or  power  to  contract  is  diminished.  On  the  contrary,  when 
muscles  are  well  exercised  they  become  firm  and  compact, 
have  a  bright,  healthy  color,  and  their  contractile  power  is 
increased. 

The  longer  and  the  faster  we  exercise  the  muscles  the 
more  their  firmness  and  elasticity  are  increased  until  they 
come  to  the  perfect  size  and  shape.  If  only  a  few  are  ex- 
ercised, then  only  a  small  portion  of  them  are  strengthened 
and  purified  by  quicker  action.  All  the  rest  receive  less 
nourishment,  have  less  life  and  elastic  power,  and  are  con- 
sequently imperfectly  developed. 

But  there  is  a  limit  to  which  the  exercise  of  tho  muscles 
must  be  confined,  or  the  excess  will  be  as  injurious  as  a 
deficiency  in  exercise.  A  muscle  may  be  reduced  in  size, 
strength,  and  elasticity  by  over-exercise;  for  in  this  case  the 
decay  made  by  exercise  exceeds  the  supply  of  nourishment 
furnished  by  the  blood.  This  is  the  reason  why  horses  and 
oxen  that  are  overworked  grow  thin  and  weak.  Their  mus- 
cles are  exercised  too  much,  and  the  decay  of  muscle  ex- 
ceeds the  supply  of  nourishment  furnished  by  the  blood. 

This  shows  the  reason,  too,  why  animals  must  be  well 
fed  when  they  are  to  be  worked  hard.  The  blood  must  be 

Questions. — Why  does  exercising  the  muscles  do  good  to  them  and  to 
the  whole  body  ?    What  does  the  power  to  contract  strongly  in  the  imis 
cles  depend  on  ?    How  is  this  gained  ?    What  is  the  effect  on  the  mu:: 
cles  when  they  are  exercised  but  little ?    How  do  muscles  that  are  exer 
cised  a  good  deal  appear?    What  are  the  consequences  if  we  exercise 
only  a  few  of  the  muscles  ?    Can  the  muscles  be  too  much  exercised 
What  is  the  effect  of  too  much  exercise  ?    Why  should  animals  that  work 
hard  be  well  fed  ? 


ORGANS  THAT  MOVE  THE  BODY.         31 

supplied  with  more  nourishment  from  food  to  furnish  the 
supplies  needed  by  the  hard-working  muscles  that  are  thus 
constantly  decaying  and  passing  away. 

But  the  capillary  vessels  are  not  confined  to  the  muscles. 
The  blood  nourishes  every  part  of  the  body,  even  to  the 
bones,  and  therefore  every  part  is  supplied  with  capillaries. 
There  is  not  a  place  as  large  as  the  point  of  a  needle  in  our 
whole  body  where  there  are  not  capillary  vessels  busily  at 
work  in  supplying  all  portions  with  strength  and  nourish- 
ment. 

Exercise  not  only  tends  to  quicken  the  movement  of  the 
blood  in  the  muscles,  but  also  in  all  parts  of  the  body. 
Every  portion  of  the  body  is  decaying  and  passing  away. 
It  is  calculated  that  in  about  seven  years  every  particle  in 
the  body  is  removed  and  new  matter  is  supplied  instead. 
Now  the  more  the  muscles  are  used  the  faster  this  process 
proceeds,  and  the  more  firmly  and  purely  the  body  is  re- 
newed, provided  always  the  food  taken  is  proper  and  health- 
ful. Thus  the  purity  and  strength  of  the  whole  body  is 
dependent  on  the  proper  exercise  of  the  muscles.  If  they 
are  exercised  too  much  or  too  little,  debility  and  emacia- 
tion ensue.  If  they  are  trained  and  exercised  aright,  health, 
vigor,  elasticity,  and  enjoyment  are  the  result. 

Questions. — What  is  said  of  the  capillaries  ?  What  is  said  of  the  ef- 
fect of  exercise  on  the  blood  and  on  the  whole  body  ?  In  what  time  is 
the  whole  body  changed  and  renewed  ?  What  does  the  purity  and  strength 
of  the  v.-holc  body  depend  upon  ? 


LESSON  FOURTH. 

ORGANS  THAT  CONVEY  THE  NOURISHMENT  OF  THE  BODY. 

WE  have  seen  the  manner  in  which  the  blood  nourishes 
the  body  when  passing  through  the  capillaries.  The  man- 
ner in  which  it  is  carried  to  every  part  for  this  purpose  is 
very  curious  and  wonderful.  But  it  requires  clear  explana- 
tion and  good  attention  to  understand  it  fully. 

These  particulars  must  be  well  fixed  in  the  mind. 

First,  the  heart  sends  the  blood  to  all  the  capillaries 
through  one  set  of  blood-vessels,  called  arteries.  Then  the 
blood  is  brought  back  to  the  heart  by  another  set  of  blood- 
vessels, called  veins. 

Next,  the  blood  which  returns  by  the  veins  is  impure,  and 
is  sent  by  another  set  of  arteries  from  the  heart  into  the 
lungs  to  be  purified  by  the  air  we  breathe.  Then  it  is 
brought  back  to  the  heart  by  another  set  of  veins. 

Thus  there  are  two  sets  of  arteries  and  veins,  through 
which  the  blood  is  all  made  to  pass ;  first  through  the  body 
and  back  to  the  heart  for  the  purpose  of  nourishment,  and 
then  through  the  lungs  and  back  for  the  purpose  of  purifi- 
cation. 

This  process  is  called  the  circulation  of  the  blood. 

On  the  opposite  page  is  a  drawing  that  will  show  how 
this  is  done. 

In  Fig.  17,  the  right  side  of  the  heart  receives  and  sends 
out  the  impure  blood.  The  upper  division  receives  it  from 
the  body  through  two  large  veins.  Then  the  blood  passes 
to  the  lower  division  of  the  heart,  where  it  is  sent  to  the 
lungs  through  one  large  artery  with  two  branches,  one  for 
each  lung.  This  is  the  pulmonary  artery. 

Questions. — What  tv,-o  particulars  must  be  fixed  in  the  mind?  For 
-\vhat  are  there  two  sets  of  veins  and  arteries?  For  what  does  the  blood 
pass  through  the  body  ?  For  what  does  it  pass  through  the  heart  ?  What 
is  this  process  called  ?  What  does  the  right  side  of  the  heart  receive  and 
send  out  ?  Which  portion  of  the  right  side  receives  the  blood  and  which 
portion  sends  it  out  ? 


ORGANS  THAT  CONVEY  NOURISHMENT. 

Aorta. 


Pure  blood, 
left  side. 


Impure  blood, 
right  side. 


The  left  side  of  the  heart  receives  and  sends  out  ihQjwre 
blood.  The  upper  portion  receives  it  from  the  lungs  through 
three  large  veins.  Then  the  blood  passes  to  the  lower  di- 
vision of  the  heart,  whence  it  is  sent  to  the  capillaries  all 
over  the  body  through  one  large  artery  called  the  aorta. 

The  points  marked  V  are  the  valves  through  which  the 
blood  passes  from  the  upper  to  the  lower  divisions  of  the 
heart. 

The  upper  divisions  of  the  heart  are  called  the  auricles, 
and  the  lower  ones  the  ventricles. 

The  heart  puts  the  blood  in  circulation  by  its  muscles, 
that  contract  and  make  it  smaller.  First  the  upper  divisions 
contract  and  force  the  blood  into  the  ventricles  below.  Then 

Questions. — What  does  the  left  side  of  the  heart  receive  and  send  out? 
Which  side  of  the  heart  receives  blood  from  the  body,  and  which  from 
the  lungs  ?  What  are  the  names  of  the  two  great  arteries,  and  which 
carries  blood  to  the  lungs,  and  which  to  the  body  ?  Which  are  the  valves, 
and  what  is  their  use  ?  What  are  the  names  of  the  divisions  of  the  heart  ? 
How  does  the  heart  put  the  blood  in  circulation  ?  What  effect  is  produced 
wbea  the  upper  part  contracts  ? 

C 


34  PHYSIOLOGY  AND  CALISTHENICS. 

the  ventricles  contract  and  send  the  blood  through  the  aorta 
all  over  the  body,  and  through  the  pulmonary  artery  into 
the  lungs.  As  soon  as  the  heart  returns  to  its  natural  size, 
the  blood  flows  into  the  upper  divisions,  on  the  right  side 
from  the  body,  and  on  the  left  side  from  the  lungs. 

Thus  the  heart,  by  constantly  contracting  and  then  re- 
turning to  its  natural  size,  produces  the  circulation  of  the 
blood. 

The  valves  are  so  made  that  the  blood,  as  it  is  pressed 
down  by  the  contraction  of  the  upper  divisions,  forces  them 
open.  But  when  the  pressure  of  the  blood  is  the  opposite 
way,  it  closes  these  valves.  Thus,  when  the  upper  part  of 
the  heart  contracts,  the  valves  are  forced  open  and  the  blood 
passes  down ;  but  when  the  lower  divisions  contract,  the 
valves  are  closed  tight,  and  the  only  place  of  exit  for  the 
blood  is  through  blood-vessels  that  convey  it  to  the  lungs 
and  the  body. 

In  the  drawings  of  most  other  books  the  heart  is  repre- 
sented, not  as  it  is  in  the  person  holding  the  book,  but  as 
it  is  in  a  person  opposite.  This  perplexes  the  reader,  by 
having  the  right  side  of  the  heart  on  the  left  side  of  the  page. 
The  drawing  in  this  book  prevents  this  difficulty,  by  placing 
the  right  side  of  the  heart  on  the  right  side  of  the  page,  and 
Fig.  18.  thus  at  the  right  side  of  the  reader. 

In  the  lesson  on  the  muscles  is  a  draw- 
( ing  of  the  capillaries,  which  is  repeated 
here.  There  are  two  kinds  of  capillaries : 
those  of  the  body,  where  the  blood  is  em- 
ployed in  nourishing  every  part,  and  those 
of  the  lungs,  where  the  blood  is  purified 
by  the  air,  as  will  be  explained  in  the  next 
lesson. 

It  has  been  shown  that  the  heart  sends 
the  pure  blood  for  nourishment  through 
the  aorta.     This  great  artery  branches 
ttf/     \{b  out  first  into  large  trunks,  two  going  to 

Questions. — What  effect  is  produced  when  the  lower  part  contracts? 
How  are  the  valves  made,  and  how  do  they  operate  ?  How  is  the  heart 
usually  drawn  in  other  hooks,  and  how  is  it  in  this  hook  ?  How  many 
kinds  of  capillaries,  and  how  are  they  employed  ?  What  is  said  of  the 
aorta  and  it^  branches  ? 


ORGANS  THAT  CONVEY  NOURISHMENT. 


Fig.  19. 


the  head,  one  to 
each  arm,  one 
to  each  leg,  and 
several  to  the 
trunk.  These 
again  branch 
out  into  small- 
er arteries,  and 
these  into  still 
smaller,  and  so 
on,  till  every 
part  of  the  body 
receives  a  small 
arteiy,  which 
terminates  in 
capillaries. 

Fig.  19  is  a 
drawing  repre- 
senting, though 
very  imperfect- 
ly, the  manner 
in  which  the 
arteries  branch 
out.  The  small- 
est arteries  and 
their  capillaries 
can  not  be 
drawn.  As  the 
blood  wanders 
through  the  cap- 
illaries, the  par- 
ticles of  nour- 
ishment pass  out 
to  the  points 
where  they  are 
needed,  and  in 
their  place  the 
blood  takes  up  all  the  unhealthy  and  decayed  matter,  that 
it  may  be  thrown  off. 

After  this  process,  the  smallest  veins  receive  the  blood 


36 


PHYSIOLOGY  AND  CALISTHENICS. 


Fig.  20. 


from  the  capillaries,  and 
carry  it  to  larger  veins. 
These  cany  it  to  still 
larger,  till  finally  it  all 
is  conducted,  by  the  two 
great  veins,  to  the  right 
side  of  the  heart. 

Here  is  a  drawing 
that  represents  the  sys- 
tem of  veins,  though 
very  imperfectly.  They 
are  spread  out  more 
than  they  are  in  reality, 
and  the  smallest  veins 
and  the  capillaries  are 
not  drawn. 

Wherever  we  find  a 
large  artery  to  carry 
nourishing  blood,  near 
it  is  as  large  a  vein  to 
carry  back  the  impure 
blood. 

The  aorta  has  valves 
at  its  junction  with  the 
heart,  so  contrived  that 
the  blood  can  flow  read- 
ily the  right  way;  but 
if  it  turns  back  it  closes 
the  valves.  The  veini 
also  have  similar  valveg 
that  prevent  the  blood 
from  running  back  the 
wrong  way. 

The  veins  are  placed 
nearest  the  surface,  and 
the  arteries  deeper. 

The  pure  blood  in  the 


Questions.— "What  does  Fig.  20  represent?  Do  the  large  veins  and 
arteries  run  near  together  ?  Where  are  valves  placed,  and  for  what  pur- 
pose ?  Which  are  nearest  the  surface,  the  arteries  or  the  veins? 


ORGANS  THAT  CONVEY  NOURISHMENT.      37 

arteries  is  a  bright  vermilion  color.  The  impure  blood  in 
the  veins  is  darker,  and  more  of  a  purple  color.  The  blood 
in  the  arteries  flows  with  regular  pulsations  corresponding 
with  the  beats  of  the  heart ;  but  in  the  veins  it  flows  in  a 
steady  stream. 

In  a  full-grown  person  there  are  about  thirty  pounds,  or 
fifteen  quarts,  of  blood,  and  every  beat  of  the  "heart  sends 
out  about  two  ounces,  while  there  are  from  seventy  to  eighty 
heart-beats  a  minute.  Thus  in  each  hour  over  a  hogshead 
of  blood  passes  through  the  heart.  Ah  amount  of  blood 
equal  to  the  whole  in  the  body  passes  through  the  heart  in 
from  six  to  eight  minutes. 

In  the  extremities  and  capillaries  the  blood  usually  flows 
slower  than  elsewhere.  Thus,  though  the  heart  sends  out 
and  receives  a  hogshead  of  blood  every  hour,  and  has  an 
amount  equal  to  the  blood  of  the  whole  body  pour  through  it 
every  six  or  eight  minutes,  it  is  not  true  that  all  the  blood 
of  the  body  passes  through  the  heart  thus  often,  for  some 
portions  are  returned  more  frequently  than  others. 

Whenever  any  part  of  the  body  is  chilled  with  cold,  the 
blood  retreats  from  that  part,  and,  of  course,  accumulates  in 
other  organs.  The  health  of  the  body  very  much  depends 
upon  equalizing  the  circulation.  It  is  probable  that  in  a  joer- 
fectly  healthy  body  the  circulation  is  nearly  equal  in  every 
part. 

The  manner  in  which  the  exercise  of  the  muscles  quick- 
ens the  circulation  of  the  blood  will  now  be  explained.  . 

It  has  been  stated  that  the  veins  abound  in  every  part  of 
every  muscle,  and  that  the  large  veins  have  valves  which 
prevent  the  blood  from  flowing  backward. 

If  the  wrist  is  grasped  tightly,  the  veins  of  the  hand  are 
immediately  swollen.  This  is  owing  to  the  fact  that  the 
blood  is  prevented  from  flowing  toward  the  heart  by  this 
pressure,  while  the  arteries,  being  placed  deeper  down,  are 

Questions. — What  is  said  of  the  color  and  movement  of  the  blood  in 
the  veins  and  arteries  ?  How  much  blood  is  there  in  a  full-grown  per- 
son ?  How  much  passes  through  the  heart  at  every  beat  ?  How  much 
every  hour  ?  How  does  the  blood  flow  in  the  capillaries  and  extremities  ? 
Does  all  the  blood  of  the  body  pass  through  the  heart  equally  often  ? 
What  is  the  effect  when  any  part  of  the  body  is  chilled  ?  What  does  the 
health  of  the  body  depend  upon  ?  Explain  the  effect  that  follow*  tho 
tight  grasping  of  the  wrist. 


38  PHYSIOLOGY  AND  CALISTHENICS. 

not  so  compressed,  and  continue  to  send  the  blood  into  the 
hand,  and  thus  it  accumulates.  As  soon  as  this  pressure  is 
removed,  the  blood  springs  forward  from  the  restraint  with 
accelerated  motion. 

This  same  process  takes  place  when  the  muscles  are  ex- 
ercised. The  contraction  of  any  muscle  presses  some  of 
the  veins,  so  that  the  blood  can  not  flow  the  natural  way, 
while  the  valves  in  the  veins  prevent  its  flowing  backward. 
Meantime  the  arteries  continue  to  press  the  blood  along 
until  the  veins  become  swollen.  Then,  as  soon  as  the  mus- 
cle ceases  its  cpntraction,  the  blood  flows  faster  from  the 
previous  accumulation. 

If,  then,  we  use  a  number  of  muscles,  and  use  them 
strongly  and  quickly,  there  are  so  many  veins  affected  in 
this  way  as  to  quicken  the  whole  circulation.  The  heart 
receives  blood  faster,  and  sends  it  to  the  lungs  faster.  Then 
the  lungs  work  quicker,  to  furnish  the  oxygen  required  by 
the  greater  amount  of  blood.  The  blood  returns  with  great- 
er speed  to  the  heart,  and  the  heart  sends  it  out  with  quicker 
action  through  the  arteries  to  the  capillaries.  In  the  cap- 
illaries, too,  the  decayed  matter  is  carried  off  faster,  and 
then  the  stomach  calls  for  more  food  to  furnish  new  and 
pure  blood.  Thus  it  is  that  exercise  gives  new  life  and 
nourishment  to  every  part  of  the  body. 

Questions. — How  does  using  the  muscles  quicken  the  flow  of  the  blood  ? 
"What  is  the  benefit  of  quickening  the  circulation  ? 


LESSON  FIFTH. 

ORGANS  THAT  PURIFY  THE  BODY. 

WE  have  seen  that  the  impure  blood  is  sent  from  the 
heart  to  the  lungs  to  be  purified.  The  process  by  which 
this  is  effected  will  now  be  explained. 

The  air  we  breathe  is  composed  of  two  invisible  gases, 
called  oxygen  and  nitrogen.  These  are  always  mixed  in  ex- 
actly the  same  proportions  ;  that  is,  every  hundred  pounds 
of  air  consists  of  twenty-one  pounds  of  oxygen  and  seventy- 
nine  of  nitrogen. 

There  is  another  gas  called  hydrogen,  and  when  this  is 
united  with  oxygen  it  forms  water.  The  oxygen  can  be 
taken  from  water,  and  then  the  hydrogen  that  remains  burns 
more  readily  than  any  other  substance.  Many  persons 
think  that  some  day  a  way  will  be  discovered  of  separating 
the  hydrogen  of  water  from  its  oxygen,  so  that  fires  and 
lights  can  be  made  by  burning  the  hydrogen. 

Carbon  is  a  solid  substance.  Wood  and  charcoal  consist 
chiefly  of  carbon.  When  oxygen  unites  with  carbon  it  pro- 
duces fire  with  its  light  and  heat. 

Almost  the  whole  of  our  bodies  is  formed  by  the  combi- 
nation of  oxygen,  hydrogen,  carbon,  and  nitrogen. 

The  oxygen  of  the  air  has  a  stronger  attraction  to  some 
bodies  than  it  has  to  its  own  nitrogen  ;  so  that,  in  certain 
circumstances,  it  will  leave  the  nitrogen  and  unite  with 
these  bodies.  When  oxygen  unites  with  carbon,  in  certain 
proportions,  il  forms  an  invisible  gas,  called  carbonic  acid. 
This  is  heavier  than  the  air,  so  that,  when  pure,  it  can  be 
put  in  a  bowl  and  poured  out  like  water,  and  it  will  then 
sink  to  the  earth. 


Questions.  —  Of  what  is  the  air  composed,  and  in  what  proportions? 
Of  what  is  water  composed  ?  What  is  said  about  hydrogen  ?  Of  what 
four  substances  are  our  bodies  chiefly  composed  ?  How  is  carbonic  acid 
formed  ?  What  is  said  of  its  weight  ? 


40 


PHYSIOLOGY  AND  CALISTHENICS. 


Carbonic  acid,  if  taken  into  the  lungs  instead  of  air,  will 
destroy  life,  though  it  may  be  mixed  with  the  air  in  small 
quantities,  and  inhaled  without  immediate  injury.  It  is 
never  the  case  that  the  air  is  perfectly  free  from  a  small 
quantity  of  this  gas. 

Having  explained  the  construction  of  the  air,  we  will  now 
notice  that  of  the  lungs.  Here  is  a  drawing  {Fig.  21)  which 
represents  the  windpipe  (or  trachea)  and  the  bronchial  tubes, 
Fig.  21. 


L,  larynx,  or  top  of  the  wind- 
pipe. 

T,  windpipe. 

D,  two  branches  of  the  wind- 
pipe. 

B,  B  5,  branches  of  the  wind- 
pipe inside  of  the  lungs. 

L  L,  outside  of  one  lung. 


B7/ 


which  convey  air  to  the  lungs,  and  are  branches  of  the  wind- 
pipe. These  branch  out  into  innumerably  fine  tubes,  each 
one  of  which  terminates  in  an  air-cell.  In  this  drawing 
you  see  the  outside  of  one  of  the  lungs  on  the  right  hand, 
and  on  the  other  side  you  see  the  branches  of  the  wind- 
pipe. Each  of  these  very  minute  tubes  has  an  air-cell 
which  is  supplied  with  air  through  the  tube.  Whenever 

Questions. — What  is  the  effect  of  carbonic  acid  if  taken  into  the  lungs 
instead  of  air?  What  does  Fi{j.  21  represent?  What  are  the  names  of 
the  several  parts?  What  is  done  by  the  windpipe  and  bronchial  tubes? 


ORGANS  THAT  PURIFY  THE  BODY. 


41 


we  inspire  the  air  all  these  tubes  and  air-cells  should  be 
filled. 

The  following  drawing  is  an  enlarged  view  of  the  air-cells 
which  are  at  the  end  of  the  air-tubes  that  run  from  the 
windpipe.  Fig.  22  shows  them  as  cut  open,  and  Fig.  23 
presents  the  outside  of  them. 


Fig.  22. 


Fig.  23. 


These  air-cells  are  formed  chiefly  of  capillaries,  which 
receive  the  blood  sent  from  the  heart  to  the  lungs.     Thus 
when  the  air-cell  is  filled  with  the  air  we  breathe,  it  at  the 
same  time  has  its  capillaries  filled  with  blood.         jp^.  24. 
Thus  the  air  and  the  blood  have  nothing  but          *s  • 
a  very  thin  skin,  or  membrane,  to  separate          "§  * 
them.  Vein.  ||  Artery. 

Here  is  a  drawing  (Fig.  24)  that  repre- 
sents an  enlarged  air-cell.  It  shows  how  the 
blood  is  brought  by  an  artery  to  the  air-cell, 
and  then,  after  winding  through  the  capilla- 
ries, how  it  flows  to  the  vein  which  conducts 
it  back  to  the  heart. 

Now,  it  is  while  the  impure  blood  is  thus 
passing  through  these  capillaries  of  the  air- 
cells  that  the  process  of  its  purification  takes 
place.  The  impure  part  of  the  blood  consists 

Questions — -What  is  at  the  end  of  the  windpipe  and  bronchial  tubes  ? 
"What  is  at  the  end  of  these  tubes  ?  Of  what  are  these  cells  formed  ? 
When  these  cells  are  filled  with  air  and  the  capillaries  with  blood,  what 
separates  them«?  Explain  Fig,  24.  What  kind  of  blood  passes  through 
the  capillaries  of  the  air-cells  ? 


42 


PHYSIOLOGY  AND  CALISTHENICS. 


chiefly  of  carbonic  add.  This  acid  has  a  stronger  attraction 
for  the  air  in  the  cell  than  for  the  blood,  and  so  it  passes 
through  the  thin  membrane  and  unites  with  the  air.  At 
the  same  time  the  oxygen  of  the  air  has  a  stronger  attrac- 
tion for  the  blood  than  it  has  for  its  own  nitrogen,  and  so 
it  also  passes  through  the  membrane  and  joins  the  blood  in 
the  capillaries. 

Thus  the  blood  in  the  capillaries  of  the  air-cells  is  puri- 
fied by  giving  up  its  carbonic  acid  to  the  air,  and  receiving 
the  oxygen  of  the  air  in  return.  The  air  expired  from  our 
lungs  has  thus  lost  a  large  portion  of  its  oxygen,  and  re- 
ceived as  much  carbonic  acid  in  its  place. 

When  the  blood  comes  into  the  capillaries  of  the  air-cells, 
Fig.  25. 


A,  aorta.  T,  windpipe.  L  B,  left  branch  of  the  windpipe.  P  A,  artery 
carrying  blood  to  the  lungs.  P  V,  vein  bringing  blood  back  to  the  heart. 

Questions. — Of  what  does  the  impure  portion  of  the  blood  consist  ?  For 
what  has  this  acid  a  strong  attraction,  and  what  is  the  consequence  ? 
For  what  has  the  oxygen  of  the  air  a  strong  attraction,  and  what  is  the 
result?  How,  then,  is  the  blood  purified?  What  is  said  of  the  air  that 
is  expired  from  our  lungs  ? 


ORGANS  THAT  PURIFY  THE  BODY.        43 

it  is  impure  with  carbonic  acid;  when  it  returns  from  the 
lungs  to  the  heart,  it  is  supplied  with  the  life-giving  and 
purifying  oxygen. 

Fig.  25  (on  the  opposite  page)  shows  the  heart,  with 
parts  of  its  great  veins  and  arteries,  and  also  one  of  the 
lungs. 

In  this  drawing  of  the  lung  the  upper  portion,  which  is 
light,  shows  the  manner  in  which  the  arteries  and  veins  of 
the  lungs  carry  the  blood  to  and  from  the  heart.  The  large 
artery  marked  P  A  is  the  pulmonary  artery,  and  its  many 
branches  carry  the  impure  blood  to  the  capillaries  which 
form  the  air-cells ;  P  V  represents  the  pulmonary  vein,  whose 
branches  bring  back  the  blood  from  the  capillaries  of  the 
air-cells  to  the  heart ;  L  B  is  a  branch  of  the  windpipe,  and 
its  many  branches  conduct  the  air  to  the  air-cells.  The 
lower  and  dark  portion  of  the  lung  represents  the  exterior 
part.  We  have  now  seen  how  the  blood  is  purified  in  the 
capillaries  of  the  lungs.  We  will  now  attend  to  the  pro- 
cess which  takes  place  in  the  capillaries  all  over  the  body.  > 

The  pure  -blood  is  distributed  to  the  capillaries  in  all 
parts  of  the  body  by  the  aorta  and  its  branches.  This  blood 
consists  of  new  chyle  which  the  stomach  has  provided,  and 
the  blood  which  has  been  purified  by  giving  out  carbonic 
acid  and  receiving  oxygen. 

As  it  passes  through  the  capillaries  of  the  body  the  oxy- 
gen is  attracted  by  the  carbon  of  the  decayed  portions  which 
need  to  be  removed.  This  union  of  the  oxygen  and  carbon 
produces  the  carbonic  acid  which  renders  the  blood  dark 
and  impure.  The  veins  collect  this  impure  blood  and  carry 
it  to  the  heart.  At  the  same  time  the  fresh  chyle  of  the 
blood  is  deposited  in  place  of  the  decayed  matter,  which  has 
been  thus  removed. 

Thus,  in  the  capillaries  all  over  the  body,  the  arterial 
blood  imparts  oxygen  to  unite  with  the  decaying  particles 

Questions. — How  is  the  blood  when  it  enters  the  air-cells,  and  how  is 
it  when  it  returns  ?  What  does  Fig.  25  show  ?  What  does  the  light  por- 
tion of  the  lung  represent  ?  What  is  represented  by  P  A,  P  V,  and  L  B  ? 
What  does  the  lower  and  dark  portion  of  the  lung  represent?  By  what 
is  the  pure  blood  sent  to  the  capillaries  of  the  body  ?  Of  what  does  this 
blood  consist  ?  What  attracts  the  oxygen  iu  the  capillaries, 'and  what  is 
thus  produced  ? 


44  PHYSIOLOGY  AND  CALISTHENICS. 

that  are  thus  turned  to  carbonic  acid,  while  the  new  chyle 
fills  up  the  vacancy. 

Meantime  the  veins  draw  off  the  carbonic  acid,  and  carry 
it  to  the  lungs  to  be  thrown  out. 

We  shall  see,  in  another  place,  that  this  union  of  the 
oxygen  and  carbon  in  the  capillaries  produces  the  animal 
heat  which  keeps  our  bodies  warmer  than  the  air  around 
us. 

The  great  thing,  then,  which  is  indispensable  to  the  puri- 
fying of  the  body  is,  that  the  lungs  should  have  a  full  sup- 
ply of  oxygen.  There  are  two  ways  in  which  this  is  pre- 
vented :  one  is,  by  the  mixture  of  carbonic  acid  writh  the 
pure  air,  and  the  other  is,  by  thinning  the  air  with  heat. 

We  should  take  about  half  a  pint  of  air  at  each  inspira- 
tion. Now,  if  a  large  portion  of  this  is  carbonic  acid,  in- 
stead of  the  pure  atmosphere,  we  lose  the  same  proportion 
of  the  needful  supply  of  oxygen  at  every  breath.  Heat  makes 
the  air  thinner,  so  that  there  is  less  oxygen  in  half  a  pint 
of  warm  air  than  in  the  same  quantity  of  cold  air.  If  we 
breathe  warm  air,  then,  less  oxygen  is  obtained  than  when 
we  breathe  cold  air. 

We  have  seen  how  the  air  is  thrown  out  from  the  lungs, 
loaded  with  carbonic  acid,  and  deprived  of  its  oxygen.  As 
we  breathe  about  twenty  times  a  minute,  and  use  half  a  pint 
of  air  at  each  breath,  it  can  be  seen  by  calculation  that  every 
pair  of  lungs  vitiates  one  hogshead  of  air  every  hour.  For 
this  reason,  it  is  indispensable  to  the  health  of  the  body 
that,  when  we  are  confined  to  any  room,  there  should  be 
a  gentle  but  constant  current,  that  shall  carry  off  every 
hour  just  as  much  air  as  the  lungs  in  that  room  have  viti- 
ated. This  is  the  guide  to  the  rule  for  ventilating  rooms. 
Just  in  proportion  to  the  number  of  persons  breathing  in  a 
room  or  house,  should  be  the  amount  of  air  brought  in  and 
carried  out  by  the  arrangements  for  ventilation. 

The  membrane  that  forms  the  air-cells  of  the  lungs,  if 

Questions.— What  part  do  the  veins  and  chyle  perform  ?  How  Is  ani- 
mal heat  produced  ?  What  is  indispensable  to  the  purifying  of  the  hody  ? 
In  what  two  ways  is  this  prevented  ?  How  much  air  should  be  taken 
into  the  lungs  at  each  inspiration  ?  What  is  the  effect  of  carbonic  acid 
and  of  heat  ?  How  much  air  does  one  pair  of  lungs  vitiate  every  hour  ? 
How  much  air  should  be  removed  from  a  room  ? 


ORGANS  THAT  PURIFY  THE  BODY.        45 

all  united  and  spread  out  in  one  sheet,  would  cover  the  floor 
of  a  room  twelve  feet  square.  Every  breath  that  fills  the 
lungs  brings  a  surface  of  air  in  contact  with  this  extent  of 
membrane,  and  then  the  oxygen  of  the  air  and  the  car- 
bonic acid  of  the  blood  change  places.  This  shows  more 
vividly  what  mischief  must  ensue  when  the  air  inspired  is 
loaded  with  carbonic  acid  from  other  lungs,  in  place  of  the 
pure  and  life-giving  oxygen. 

The  air  can  not  retain  over  ten  per  cent,  of  carbonic  acid. 
After  thus  much  has  been  mixed  with  the  air  no  more  can 
be  received ;  but  it  sinks  and  accumulates.  Were  it  not 
for  this  the  air  would  be  oftener  rendered  entirely  deadly, 
so  that  life  would  cease  in  great  crowds. 

It  must  be  remembered  that  a  portion  of  the  oxygen  car- 
ried from  the  lungs  to  the  capillaries  unites  with  hydrogen, 
and  forms  water.  This  is  thrown  out,  by  the  lungs  and  skin, 
with  the  carbonic  acid. 

There  are  two  methods  by  which  the  lungs  are  filled  with 
air ;  one  is,  by  a  rising  and  outward  motion  of  the  ribs  en- 
larging the  space  around  the  lungs.  Then  the  air  rushes  in 
and  fills  the  air-vessels  in  the  upper  portion  of  the  lungs. 

The  other  method  is,  by  the  action  of  the  diaphragm  and 
abdominal  muscles.  The  diaphragm,  by  the  contraction  of 
its  muscles,  is  drawn  downward,  and  thus  the  intestines  are 
pressed  downward.  This  enlarges  the  space  at  the  bottom 
of  the  lungs,  and  the  air  fills  the  air-cells  in  that  portion. 
Then  the  muscles  of  the  abdomen  contract,  and  press  the 
intestines  upward  against  the  diaphragm,  which  also  moves 
upward.  In  this  way  the  air  is  expelled  from  the  lower 
portion  of  the  lungs. 

There  are  more  air-cells  in  the  lower  than  in  the  upper 
part  of  the  lungs,  and  for  this  reason  the  abdominal  breath- 
ing is  of  more  consequence  than  the  breathing  effected  by 
the  ribs. 

When  the  body  is  perfectly  free,  and  breathing  natural, 

Questions.— What  is  the  extent  of  the  air-cell  membrane  ?  What  is 
said  in  reference  to  this  extent  of  membrane  in  the  air-cells  ?  What 
quantity  of  carbonic  acid  can  the  air  hold,  and  what  becomes  of  the  ex- 
cess ?  How  is  water  formed  in  the  capillaries,  and  how  is  it  thrown  off? 
Describe  the  two  methods  of  breathing.  What  part  of  the  lungs  has  the 
most  air-cells? 


46  PHYSIOLOGY  AND  CALISTHENICS. 

there  is  more  motion  of  the  abdomen  than  of  the  chest 
in  breathing.  This  may  be  observed  in  a  healthy  young 
child. 

It  is  important  that  this  should  be  well  understood,  as 
the  modes  of  dress  are  often  such  as  to  stop  the  abdominal 
breathing  almost  entirely,  and  thus  to  keep  a  large  portion 
of  the  lower  cells  of  the  lungs  entirely  without  air, 

It  is  probable  that  there  is  more  decay  of  health  and 
strength,  in  this  nation,  from  the  breathing  of  impure  air 
than  from  any  other  cause. 

As  every  minute  point  in  the  whole  body  depends,  for  its 
strength  and  purification,  on  the  oxygen  that  the  air  sends 
to  the  capillaries,  any  failure  in  this  affects  the  whole  sys- 
tem slowly  but  surely.  And  what  makes  the  evil  a  peculiar- 
ly difficult  one  to  meet,  this  decay  of  constitution  is  so  slow 
and  imperceptible  that  it  is  never  realized. 

Questions.— What  is  a  chief  cause  of  decay  of  health  in  this  nation  ? 
How  is  the  evil  effected,  and  why  is  it  a  difficult  one  to  meet  ? 


LESSON  SIXTH. 


ORGANS  THAT  PREPARE  NOURISHMENT  FOR  THE  BODY. 

WE  have  seen  how  the  blood  is  carried  by  the  arteries 
from  the  heart  into  the  capillaries,  and  that  the  whole  body, 
is  nourished  by  it  in  these  minute  vessels.  We  will  now 
attend  to  the  process  by  which  the  blood  is  manufactured 
from  the  food  and  drink. 

The  solid  portions  of  food  are  first  divided  by  chewing, 
in  order  to  mix  it  with  the  saliva  or  spittle.  This  liquid 
exudes  from  small  glands  placed  near  the  side  of 
the  mouth.  Its  use  is  to  moisten  the  food,  so  that  it  will 
glide  easily  down  to  the  stomach,  and  it  also  aids  in  dis- 
solving it. 

The  stomach  is  a  bag  that  will  hold  from  a  quart  to  three 
pints,  according  to  the  size  and  age  of  a  person.  Here  is  a 
drawing  showing  its  shape. 


Fig.  26. 


Questions. — In  turning  food  to  blocd  what  is  the  first  thing  don< 
Where  is  the  saliva,  and  what  is  its  use  ?    How  large  is  the  stomach  ? 


e? 


48  PHYSIOLOGY  AND  CALISTHENICS. 

The  stomach  has  three  coats.  The  outer  one  is  strong 
and  smooth.  The  middle  one  consists  of  muscles,  one  set 
running  one  way  and  the  other  set  another.  In  the  draw- 
ing the  outer  coat  is  removed,  and  at  LM  are  shown  one 
set  and  at  CM  the  other  set  of  muscles.  The  muscles  move 
the  food  by  constantly  contracting  and  relaxing. 

The  inner  coat  consists  chiefly  of  blood-vessels,  from 
Avhich  exudes  the  gastric  juice  furnished  by  the  blood  to  dis- 
solve the  food.  The  blood-vessels  in  this  inner  coat  also 
draw  into  the  blood  all  water  or  other  liquid  that  enters  the 
stomach,  except  what  may  be  needed  to  keep  the  food  of  a 
proper  consistency  during  the  process  of  digestion. 

As  soon  as  food  enters  the  stomach,  these  muscles  begin 
to  contract  and  relax  alternately;  making  a  motion  that 
turns  the  food  over  and  over,  and  moves  it  constantly  from 
one  end  of  the  stomach  to  the  other,  in  order  that  it  may  be 
thoroughly  mixed  with  the  gastric  juice. 

After  the  food  enters  the  stomach,  the  veins  of  the  inner 
coat  draw  off  the  superfluous  liquids,  and  then  the  gastric 
juice  pours  into  the  stomach,  and  the  muscles  work  with 
strong  and  steady  action,  from  two  to  four  hours,  until  the 
food  is  reduced  to  a  thin  paste.  It  then  passes  through  a 
small  valve,  or  door,  which  opens  at  the  smaller  end  of  the 
stomach  to  whatever  food  is  well  prepared ;  but  if  any  comes 
that  is  still  undigested,  this  valve  closes  tight  and  the  food 
returns  till  it  is  properly  digested.  Should  there  be  food 
that  will  not  digest,  it  keeps  returning  to  this  valve  till  its 
muscles  are  tired  out,  and  then  the  undigested  mass  is  al- 
lowed to  pass  through. 

After  passing  this  valve  (which  is  marked  PO  in  the 
drawing)  the  food  receives  bile  from  the  liver,  and  also  the 
pancreatic  juice  from  the  pancreas,  and  these  two  liquids 
change  it  into  a  thinner,  whitish  liquid  called  chyle;  then, 
it  passes  through  the  lower  intestines. 

Questions.—  How  many  skins  has  the  stomach  ?  What  is  the  outer 
one?  Of  what  does  the  middle  one  consist?  Describe  the  drawing.  Of 
what  docs  the  inner  skin  consist?  What  office  do  these  blood-vessels 
perform  ?  What  follows  as  soon  as  the  food  enters  the  stomach  ?  How 
long  do  the  muscles  work  ?  Where  does  the  food  pass  after  it  is  changed 
to  a  thin  paste  ?  What  is  done  when  food  ife  not  well  digested  ?  After 
passing  the  valve  what  is  added  to  the  food,  and  what  effect  is  thus  pro- 
duced »  Through  what  does  the  chyle  pass  ? 


ORGANS  THAT  PREPARE  NOURISHMENT. 

Fig.  2T. 


49 


L  is  the  liver. 

S  s  is  the  stomach. 

P  is  the  pancreas, 
most  of  it  hid. 

G  B  is  the  gall-blad- 
der that  receives  the 
bile. 

S  is  the  spleen,  most 
of  it  hid. 

D  is  the  place  where 
the  bile  and  pancreatic 
juice  enter. 

SI  are  the  small  in- 
testines through  which 
the  chyle  passes. 

LI  is  the  .colon,  or 
large  intestine,  and  at 
its  end  is  the  rectum, 
marked  R,  which  is  the 
outlet. 


Fig.  27  is  a  drawing  of  the  organs  described,  together 
with  the  lower  intestines,  through  which  the  chyle  is  car- 
ried. They  are  not  in  their  natural  position,  as  they  are 
when  packed  closely  in  the  body. 

The  chyle,  when  prepared,  passes  through  the  white, 
smooth,  satin-like  intestines,  that  are  about  twenty-four  feet 
long,  all  neatly  folded  up  in  the  abdomen.  On  the  inside 
of  these  intestines  are  the  mouths  of  very  small  tubes,  called 
lactealsj  about  the  size  of  a  fine  hair,  which  gradually  draw 
off  this  chyle  and  carry  it  to  a  reservoir  called  the  thoracic 

Questions. — Describe  Fiy.  27.  How  long  are  the  intestines  through 
•which  the  chyle  passes  ?  What  and  where  are  the  lacteals,  and  what  do 
they  do? 

D 


50  PHYSIOLOGY  AND  CALISTHENICS. 

duct.  This  empties  it  into  a  vein  near  the  heart,  to  be 
mixed  with  the  other  blood. 

Fig.  28  (on  the  next  page)  is  a  picture  of  a  small  portion 
of  the  intestines,  with  the  little  vessels  drawing  off  the  chyle, 
and  carrying  it  to  the  thoracic  duct.  It  should  be  exam- 
ined by  aid  of  the  key  before  proceeding. 

It  has  been  shown  that  the  body  is  constantly  decaying, 
and  its  dead  particles  are  carried  away  by  the  veins,  while 
the  arteries  bring  a  new  supply  of  fresh  blood  from  the  heart 
to  the  capillaries.  It  is  here  shown  how  the  capillaries  are 
all  depending  on  the  stomach  to  furnish  them  with  fresh 
chyle,  which  is  to  supply  the  place  of  the  particles  removed. 

The  stomach  is  so  made  that  as  soon  as  the  capillaries 
need  more  chyle  the  sensation  of  hunger  corned.  This  is  the 
call  of  the  stomach  for  more  food,  and  if  the  needful  supply 
is  not  obtained,  a  feeling  of  weakness  and  faintness  pervades 
the  whole  body.  Every  part  is  calling  for  its  needed  food, 
and  if  it  is  withheld  very  long  the  suffering  becomes  intol- 
erable. There  is  no  suffering  more  distressing  than  this 
pining  of  every  part  of  the  body  for  the  nourishing  particles 
that  the  capillaries  receive  from  the  chyle,  which  the  stom- 
ach alone  can  supply. 

One  of  the  most  important  portions  of  this  subject  is  the 
manner  in  which  the  intestines  in  the  thorax  and  abdomen 
are  packed  and  retained  firmly  in  their  right  position  through 
all  the  labors,  accidents,  and  injuries  to  which  the  body  is 
exposed. 

It  has  been  shown  that  the  thorax  is  filled  with  the  lieart 
and  lungs.  The  foundation  or  elastic  floor  on  which  they 
rest  is  the  diaphragm,  whose  muscles,  by  contracting  and 
relaxing,  lift  the  heart  and  lungs  upward  when  we  expire, 
while  they  sink  when  we  inspire  the  air. 

Directly  under  the  diaphragm  are  the  stomach,  liver, 
spleen,  and  pancreas.  Under  these  are  the  long  intestines 
through  which  the  chyle  passes ;  and  beneath  the  whole  are 
the  pelvic  organs. 

Questions.— Where  does  the  thoracic  duct  empty  ?  What  does  Fig.  ?S 
represent?  Explain  it.  On  what  do  the  capillaries  depend  for  fresh 
chyle  ?  When  does  hunger  come  ?  What  follows  if  no  supply  is  given  ? 
"What  organs  fill  the  thorax  ?  How  are  the  other  intestines  arranged  ? 


ORGANS  THAT  PREPARE  NOURISHMENT. 

Fig.  28. 


S,  the  windpipe. 

T  D,  the  thoracic  duct. 

J  v>  jugular  vein  into  which  the  thoracic  duct  empties  the  chyle. 

R  C,  a  reservoir  that  receives  the  chyle  from  the  intestines. 

L  M,  a  portion  of  the  smaller  intestines  where  the  lacteala  are  seen  draw- 
ing the  chyle  and  carrying  it  to  the  reservoir,  R  C. 

A  A  are  lacteals  coming  from  other  parts  of  the  intestines  with  chyle 
to  be  emptied  into  the  reservoir,  R  C. 


52  PHYSIOLOGY  AND  CALISTHENICS. 

Fig.  29  and  its  key  illustrate  the  position  of  these  organs, 
and  should  be  examined  here. 


Packing  of  the  Intestine*. 

c,  the  -windpipe. 
«,  the  aorta. 

A,  the  heart. 

B  B,  the  two  lungs. 

d,  the  diaphragm  at  its  low- 
est position  when  the  hmgs 
are  inflated. 

c,  the  liver. 

D,  the  stomach. 

S,  the  spleen. 

Z,  the  gall-bladder. 

o,  the  pancreas. 

in  m,  the  two  kidneys. 

ww,  the  smaller  intestines 
through  which  the  chyle  first 
passes. 

//,  the  colon,  or  largest  in- 
testine, that  terminates  with 
the  rectum,  which  is  the  final 
exit  from  the  body. 

o  o,  the  two  ovaries.)  p  ,  . 

?,  the  uterus. 

p,  the  bladder. 


In  the  front  outer  covering  of  the  abdomen  are  very  im- 
portant muscles  which  press  the  intestines  firmly  inward  and 
upward.  These  are  called  the  abdominal  muscles.  Some 
run  across  the  abdomen  from  side  to  side,  and  are  fastened 
to  the  hips  and  ribs.  Some  run  upward  and  downward, 

Questions. — Explain  Fig.  29.  Where  are  the  abdominal  muscles,  and 
how  are  they  fastened  ? 


ORGANS  THAT  PREPARE  NOURISHMENT.  53 

and  are  fastened  above  to  the  breast-bone,  and  below  to  the 
pelvic  bone.  Besides  holding  up  the  intestines  in  their  place, 
these  muscles  have  a  most  important  office  in  aiding  res- 
piration. When  the  diaphragm  contracts  it  is  drawn  down- 
ward, and  thus  presses  the  abdominal  viscera  downward. 
This  makes  room  for  air  in  the  lungs,  which  rushes  in  and 
fills  the  lowest  air-cells.  Then  the  diaphragm  relaxes,  and 
the  abdominal  muscles  contract,  pressing  the  intestines  up- 
ward, and  thus  pressing  the  air  out  of  the  lungs. 

This  alternate  pressing  of  the  diaphragm  downward,  and 
then  of  the  abdominal  muscles  upward,  is  the  process  of 
abdominal  respiration. 

Some  of  the  most  dreadful  evils  that  afflict  both  sexes  re- 
sult from  a  debility  and  relaxation  of  the  abdominal  muscles, 
which  lessen  their  power  to  sustain  the  intestines  that  de- 
pend on  them  for  support.  In  consequence  of  this  there 
are  displacements  and  disordered  action  that  inflict  the  ihost 
terrible  suffering,  especially  on  the  female  sex.  The  evils 
from  this  cause  will  be  explained  hereafter. 

Questions. — Explain  the  method  of  abdominal  respiration.  What 
consequences  follow  the  debility  of  the  abdominal  muscles  ? 


LESSON  SEVENTH. 

ORGANS    OF   THE   MIND   OR   SPIRIT. 

THE  body  has  no  power  to  move  itself,  but  is  a  collection 
of  instruments  to  be  used  by  the  mind  in  securing  various 
kinds  of  knowledge  and  enjoyment.  The  organs  through 
which  the  mind  controls  the  body  are  the  brain  and  nerves. 
The  drawing  on  the  next  page  (Fig.  30)  represents  them. 

The  brain  lies  in  the  skull,  and  is  divided  into  the  large 
or  upper  brain,  and  the  small  or  lower  brain.  From  the  brain 
runs  the  spinal  marrow  through  the  spine  or  backbone. 
From,  each  side  of  the  spine  the  large  nerves  run  out  into 
innumerable  smaller  branches  to  every  portion  of  the  body. 
The  drawing  shows  only  some  of  the  larger  branches. 

The  brain  and  nerves  consist  of  two  kinds  of  nervous 
matter;  the  gray,  which  is  supposed  to  be  the  portion  that 
originates  and  controls  a  nervous  fluid  which  imparts  power 
of  action ;  and  the  white,  which  seems  to  conduct  this  fluid 
to  every  part  of  the  body. 

The  brain  and  nervous  system  are  divided  into  distinct 
portions,  each  having  different  offices  to  perform,  and  each 
acting  independently  of  the  others.  One  portion  of  the 
brain  is  employed  by  the  mind  in  thinking,  in  feeling  pleas- 
urable or  painful  emotions,  and  in  choosing  or  willing.  The 
nerves  that  run  to  the  nose,  ears,  eyes,  and  tongue,  are  em- 
ployed in  seeing,  hearing,  smelling,  and  tasting. 

The  front  portion  of  the  spinal  marrow  and  the  nerves 
that  run  from  it  are  employed  in  sensation,  or  the  sense  of 
feeling.  These  nerves  extend  over  the  whole  body,  but  are 

Questions. — What  are  the  organs  by  which  the  mind  controls  the 
body?  What  does  Fig.  80  represent?  How  is  the  brain  divided  ?  What 
runs  from  the  brain,  and  what  branches  from  it  ?  Of  what  kinds  of  ma- 
terial does  the  brain  consist,  and  what  is  done  by  each  ?  How  are  the 
brain  and  nervous  system  divided  ?  What  is  said  of  one  portion  of  the 
brain  ?  What  of  the  nerves  running  to  the  eyes,  ears,  nose,  and  tongue  ? 
What  of  the  front  portion  of  the  spinal  marrow,  and  the  nerves  running 
from  it  ?  What  are  they  named  ?  Where  do  these  nerves  extend  ? 


ORGANS  OF  THE  MIND  OR  SPIRIT. 

Fig.  30. 


""*  Upper  brain. 

Lower  brain. 
—  Spinal  marrom 


55 


largely  developed  in  the  net-work  of  nerves  in  the  skin.  The 
back  portion  of  the  spinal  marrow  and  its  branches  are  em- 
ployed in  moving  those  muscles  in  all  parts  of  the  body 


56  PHYSIOLOGY  AND  CALISTHENICS. 

which  are  controlled  by  the  will  or  choice  of  the  mind. 
These  are  called  the  ne?-ves  of  motion. 

The  nerves  of  sensation  and  nerves  of  motion,  although 
they  start  from  different  portions  of  the  spine,  are  united  in 
the  same  sheath,  or  cover,  in  the  muscles.  Thus,  every 
muscle  is  moved  by  nerves  of  motion,  while  alongside  of 
this  nerve,  in  the  same  sheath,  is  a  nerve  of  sensation. 
All  the  nerves  of  motion  and  sensation  are  connected  with 
that  part  of  the  brain  which  is  used  when  we  think,  feel, 
and  choose.  By  this  arrangement  the  mind  knows  what  is 
wanted  in  all  parts  of  the  body  by  means  of  the  nerves  of 
sensation,  and  then  it  acts  by  means  of  the  nerves  of  motion. 

For  example,  when  we  feel  the  cold  air  on  the  skin,  the 
nerves  of  sensation  report  to  the  brain,  and  thus  to  the  mind, 
that  the  body  is  growing  cold.  The  mind  thus  knows  that 
more  clothing  is  needed,  and  wills  to  have  the  eyes  look  for 
it,  and  the  hands  and  feet  move  to  get  it.  This  is  done  by 
the  nerves  of  sight  and  of  motion. 

Next  are  the  nerves  of  involuntary  motion,  which  move  all 
those  parts  of  the  head,  face,  and  body,  that  are  used  in 
breathing,  and  in  other  operations  connected  with  it.  By 
these  we  continue  to  breathe  when  asleep,  and  whether  we 
will  to  do  so  or  not.  There  are  also  some  of  the  nerves  of 
voluntary  motion  that  are  mixed  with  these,  which  enable 
the  mind  to  stop  respiration,  or  to  regulate  it  to  a  certain 
extent.  But  the  mind  has  no  power  to  stop  it  for  any  great 
length  of  time. 

There  is  another  large  and  important  system  of  nerves 
called  the  sympathetic  or  ganglionic  system.  It  consists  of 
small  masses  of  gray  and  white  nervous  matter,  that  seem 
to  be  small  brains  with  nerves  running  from  them.  These 
are  called  ganglia,  and  are  arranged  each  side  of  the  spine, 
while  small  nerves  from  the  spinal  marrow  run  into  them, 
thus  uniting  the  sympathetic  system  with  the  nerves  of  the 
spine.  These  ganglia  are  also  distributed  around  in  vari- 

Questions. — What  is  said  of  the  back  portion  of  the  spinal  marrow 
and  its  branches  ?  What  are  these  nerves  called  ?  How  are  the  nerves 
of  motion  and  sensation  united  ?  By  what  does  the  mind  know  what  is 
wanted  ?  By  what  does  it  act  ?  What  example  is  given  ?  What  is  done 
by  the  nerves  of  involuntary  motion  ?  Of  what  does  the  sympathetic  or 
ganglionic  system  consist  ?  What  and  where  are  the  ganglia  ? 


ORGANS  OF  THE  MIND  OR  SPIRIT.  57 

ous  parts  of  the  interior  of  the  body,  especially  in  the  intes- 
tines, and  all  the  different  ganglia  are  connected  with  each 
other  by  nerves,  thus  making  one  system. 

It  is  the  ganglionic  system  that  carries  on  the  circulation 
of  the  blood,  the  action  of  the  capillaries,  lymphatics,  arte- 
ries, and  veins,  together  with  the  work  of  secretion,  absorp- 
tion, and  most  of  the  internal  working  of  the  body,  which 
goes  forward  without  any  knowledge  or  control  of  the  mind. 

The  following  is  a  recapitulation  of  the  preceding  divis- 
ions of  the  nervous  system : 

First,  the  brain,  by  which  we  think,  will,  and  feel  pleas- 
urable or  painful  emotions. 

Second,  the  nerves  of  seeing,  hearing,  tasting,  and  smelling. 

Third,  the  nerves  of  respiration,  and  the  operations  con- 
nected with  it. 

Fourth,  the  nerves  of  sensation  and  of  motion. 

Fifth,  the  ganglionic  or  sympathetic  nerves. 

There  are  a  few  nerves  not  included  in  this  classification, 
but  there  is  no  need  of  describing  them. 

Every  portion  of  the  body  has  nerves  of  sensation  coming 
from  the  spine,  and  also  branches  of  the  sympathetic  or 
ganglionic  system.  The  object  of  this  is  to  form  a  sympa- 
thetic communication  between  the  several  parts  of  the  body, 
and  also  to  enable  the  mind  to  receive  through  the  brain 
some  general  knowledge  of  the  state  of  the  whole  system. 
It  is  owing  to  this,  that  when  one  portion  of  the  body  is  af- 
fected, other  portions  sympathize.  For  example,  if  one  part 
of  the  body  is  diseased,  the  stomach  may  so  sympathize  as 
to  lose  all  appetite  until  the  disease  is  removed. 

All  the  operations  of  the  nervous  system  are  performed 
by  the  influence  of  the  nervous  fluid,  which  is  generated  in 
the  gray  portions  of  the  brain  and  ganglia.  Whenever  a 
nerve  is  cut  off  from  its  connection  with  these  nervous  cen- 
tres, its  power  is  gone,  and  the  part  to  which  it  ministered 
becomes  lifeless  and  incapable  of  motion. 

The  brain  and  nerves  can  be  overworked,  and  can  also 

Questions. — What  is  performed  by  the  ganglionic  system  ?  What  are 
the  five  divisions  of  the  brain  and  nervous  system  as  recapitulated  ? 
How  is  a  sympathetic  communication  established  between  all  parts  of 
the  body  ?  By  what  fluid  are  all  operations  of  the  nervous  system  per- 
formed ?  Where  is  this  fluid  generated  ? 


68  PHYSIOLOGY  AND  CALISTHENICS. 

suffer  for  want  of  exercise,  just  as  the  muscles  do.  It  is 
necessary  for  the  perfect  health  of  the  brain  and  nerves  that 
the  several  portions  be  exercised  sufficiently,  and  that  no 
part  be  exhausted  by  over-action.  For  example,  the  nerves 
of  sensation  may  be  very  much  exercised,  and  the  nerves  of 
motion  have  but  little  exercise.  In  this  case,  one  will  be 
weakened  by  excess  of  exercise,  and  the  other  by  the  want 
of  it. 

It  is  found  by  experience  that  the  proper  exercise  of  the 
nerves  of  motion  tends  to  reduce  any  extreme  susceptibility 
of  the  nerves  of  sensation.  On  the  contrary,  the  neglect  of 
such  exercise  leads  to  produce  an  excessive  sensibility  in 
the  nerves  of  sensation. 

Whenever  that  part  of  the  brain  which  is  employed  in 
thinking,  feeling,  and  willing,  is  greatly  exercised  by  hard 
study,  or  by  excessive  care  or  emotion,  the  blood  tends  to 
the  brain  to  supply  it  with  increased  nourishment,  just  as  it 
flows  to  the  muscles  when  they  are  exercised.  Over-exer- 
cise of  this  portion  of  the  brain  causes  engorgement  of  the 
blood-vessels.  This  is  sometimes  indicated  by  pain,  or  by 
a  sense  of  fullness  in  the  head ;  but  oftener  the  result  is  a 
debilitating  drain  on  the  nervous  system,  which  depends  for 
its  supply  on  the  healthful  state  of  the  brain. 

The  brain  has,  as  it  were,  a  fountain  of  supply  for  the 
nervous  fluid,  which  flows  to  all  the  nerves,  and  stimulates 
them  to  action.  Some  brains  have  a  larger,  and  some  a 
smaller  fountain,  so  that  a  degree  of  mental  activity  that 
would  entirely  exhaust  one,  would  make  only  a  small  and 
healthful  drain  upon  another. 

The  excessive  use  of  certain  portions  of  the  brain  tends 
to  withdraw  the  nervous  energy  from  other  portions,  so  that 
one  part  is  debilitated  by  excess,  and  the  other  by  neglect. 
For  example,  a  person  may  so  exhaust  the  brain  power  in 
the  excessive  use  of  the  nerves  of  motion  by  hard  work,  as 

Questions. — What  is  necessary  for  the  perfect  health  of  the  brain  and 
nervous  system  ?  What  example  is  given  ?  What  is  said  of  the  nerves 
of  motion  and  sensation  ?  How  is  the  brain  affected  by  hard  study,  and 
excessive  care  or  emotion  ?  WTiat  are  the  indications  of  this  ?  What  is 
still  oftener  the  result  ?  What  fountain  has  the  brain  ?  How  are  differ- 
ent brains  in  this  respect  ?  What  effect  has  an  excessive  use  of  certain 
portions  of  the  brain  on  other  portions  ?  What  example  is  given  ? 


ORGANS  OF  THE  MIND  OR  SPIRIT.  59 

to  leave  little  for  any  other  faculty.  On  the  other  hand, 
the  nerves  of  feeling  and  thinking  may  be  so  used  as  to 
withdraw  the  nervous  fluid  from  the  nerves  of  motion,  and 
thus  debilitate  the  muscles. 

Some  animal  propensities  may  be  indulged  to  such  excess 
as  to  produce  a  constant  tendency  of  the  blood  to  a  certain 
portion  of  the  brain,  and  to  the  organs  connected  with  it, 
and  thus  cause  a  constant  and  excessive  excitement,  which 
finally  becomes  a  disease.  Sometimes  a  paralysis  of  this 
portion  of  the  brain  results  from  such  an  entire  exhaustion 
of  the  nervous  fountain  and  of  the  overworked  nerves. 

So,  also,  the  thinking  portion  of  the  brain  may  be  so  over- 
worked as  to  drain  the  nervous  fluid  from  other  portions 
that  thus  are  debilited  by  the  loss.  And  in  this  way,  also, 
the  overworked  portion  may  be  diseased  or  paralyzed  by  the 
excess. 

The  necessity  for  the  equal  development  of  all  portions  of 
the  brain  by  an  appropriate  exercise  of  all  the  faculties  of 
mind  and  body,  and  the  influence  of  this  upon  happiness  is 
the  most  important  portion  of  this  subject,  and  will  be  more 
directly  exhibited  in  another  lesson. 

Questions. — What  is  said  of  some  animal  propensities  ?  What  is  said 
of  overworking  the  thinking  portion  of  the  brain  ?  What  is  the  most 
important  part  of  this  subject  ? 


LESSON  EIGHTH. 

ORGANS  THAT  SECRETE,  AND  THAT  PURIFY  THE  BODY. 

WE  have  seen  that  the  lungs  provide  the  oxygen  for  the 
capillaries,  and  also  throw  out  the  decayed  particles  of  the 
body,  as  it  day  by  day  is  decomposed  and  passes  away. 
This  labor  of  purifying  is  not  done  by  the  lungs  alone ;  the 
kidneys,  lower  intestines,  and  skin,  all  aid.  Experiments 
show  that  Jive-eighths  of  this  waste  matter  passes  off  through 
the  skin. 

There  is  no  part  of  the  body  that  is  so  complicated  with 
curious  and  wonderful  contrivances  as  the  skin  ;  nor  is  there 
any  that  is  so  effective  in  causing  either  good  or  bad  health. 
It  consists  of  two  layers :  the  outside  skin,  called  the  cuticle, 
which  is  very  thin;  and  the  under  skin,  which  is  much 
thicker,  called  the  true  skin. 

The  cuticle  is  at  first  a  transparent  fluid  that  exudes 
from  the  blood-vessels  of  the  skin,  is  spread  over  the  true 
skin,  and  becomes  hardened  into  a  thin  layer.  The  cuticle 
is  constantly  forming  and  passing  away.  The  external  part, 
by  evaporation,  changes  into  thin,  dry  scales,  which  rub  or 
drop  away,  while  the  blood  constantly  renews  the  under 
portion.  The  white,  scurfy  substance  that  passes  off  so 
distinctly  in  taking  a  warm  bath,  is  the  refuse  portion  of 
the  cuticle.  It  is  the  under  portion  of  the  cuticle  that 
gives  color  to  all  complexions,  and  which  appears  so  di- 
versely in  the  European  and  African  races.  The  cuticle 
serves  to  protect  the  delicate  texture  of  the  true  skin  from 
injury. 

Questions. — What  is  done  by  the  lungs?  What  other  organs  aid  in 
purifying  the  body  ?  What  organ  does  the  most  in  this  way,  and  in 
what  proportion  ?  What  is  said  of  the  contrivance  and  action  of  the 
skin?  Of  what  does  it  consist?  How  is  the  cuticle  formed  and  re- 
moved ?  What  part  of  the  skin  gives  its  color?  What  is  the  use  of  tha 
cuticle  ? 


ORGANS  THAT  PURIFY  THE  BODY. 


61 


The  true  skin  consists  chiefly  of  a  net-work  of  blood-ves- 
sels, nerves,  lymphatics,  oil  glands,  and  perspiration  tubes ; 
while  on  the  head  and  fig,  31. 

several  other  parts  of 
the  body  hair  is  also 
embedded  and  nour- 
ished in  it.  Fig.  31  is 
a  drawing  which  repre- 
sents some  of  the  blood- 
vessels of  the  skin,  and 
two  hairs.  It  is  very 
greatly  magnified.  In 
all  parts  of  the  skin  are 
capillaries  with  small 
arteries  that  bring  the 
blood  to  them,  andsmall 
veins  that  carry  it  back 
to  the  heart.  The  blood 
thus  winding  through 
the  capillaries  of  the  skin,  exceeds  in  quantity  what  is  con- 
tained in  all  the  other  capillaries  of  the  body. 

Fig.  32  is  a  drawing,  greatly  magnified,  which  shows  the 
Fig.  82. 

.^^•Rat— _  ^ 

1  is  the  cuticle. 

2  is  the  colored  part 
of  it. 

3  and  4  show  the  net- 
work of  nerves  in  the 
true  skin. 


5  is  the  lower  portion 
of  the  true  skin,  show- 
ing two  points  where 
two  nerves  from  tho 
spinal  marrow  enter 
and  spread  out  into 
the  net-work  above. 


Questions. — Of  what  does  the  true  skin  consist  ?  What  does  Fig.  81 
represent  ?  What  are  in  all  parts  of  the  skin  ?  What  proportion  of  tho 
blood  is  in  the  capillaries  of  the  skin  ?  What  does  Fig.  82  illustrate  ? 
Explain  it. 


C2  PHYSIOLOGY  AND  CALISTHENICS. 

manner  in  which  the  nerves  are  spread  through  the  true  skin. 
The  nerves  and  capillaries  interlace;  and  so  minute  and 
close  are  they,  that  the  point  of  a  needle  can  not  touch  any 
poinj;  in  the  skin  without  touching  both  a  nerve  and  a  blood- 
vessel. 

Fig.  33  is  a  drawing  that  represents  a  greatly  magnified 
Fig.  S3.  view  of  the  lymphatics  or 

absorbents.  These  are  ex- 
tremely minute  vessels 
that  interlace  with  the 
nerves  and  blood-vessels 
of  the  skin.  What  fills 
them  is  called  lymph. 
Their  office  is  to  aid  in 
collecting  the  useless,  in- 
jurious, or  decayed  mat- 
ter, and  cariy  it  to  certain 
reservoirs,  from  which  it 
passes  into  some  of  the 
large  veins  to  be  thrown 
out  through  the  lungs,  bowels,  kidneys,  or  skin. 

These  absorbent  or  lymphatic  vessels  have  mouths  opening 
on  the  surface  of  the  true  skin.  Though  under  the  cuticle, 
they  can  absorb  both  liquids  and  solids  that  are  placed  in 
close  contact  with  the  skin.  In  proof  of  this,  one  of  the 
main  trunks  of  the  lymphatics  in  the  hand  can  be  cut  off 
from  all  communication  with  other  portions,  and  tied  up. 
Then  if  the  hand  is  immersed  in  milk  a  given  time,  it  will 
be  found  that  the  milk  has  been  absorbed  through  the  cuti- 
cle, and  fills  the  lymphatics.  In  this  way  long-continued 
blisters  on  the  skin  will  introduce  the  blistering  matter  into 
the  blood  through  the  absorbents,  and  then  the  kidneys  will 
take  it  up  from  the  blood  passing  through  them  to  carry  it 
out  of  the  body,  and  thus  become  irritated  and  inflamed  by  it. 
There  are  also  oil  tubes  imbedded  in  the  skin  that  draw 

Questions. — How  close  and  minute  are  the  blood-vessels  and  nerves 
of  the  skin  ?  What  does  Fig.  S3  represent  ?  What  is  the  office  of  the 
lymphatics  ?  Where  do  their  months  open  ?  Does  the  covering  of  the 
cuticle  prevent  their  absorbing  ?  What  is  a  proof  of  this  ?  How  do  long- 
continued  blisters  operate  ?  Where  are  the  oil  tubes,  and  what  do  they 
do? 


ORGANS  THAT  PURIFY  THE  BODY. 


63 


off  oil  from  the  blood.      This  issues  on  the  surface  and 
spreads  over  the  cuticle  to  keep  it  soft  and  moist. 

But  the  most  curious  part  of  the  skin  is  the  innumera- 
ble minute  perspiration  tubes.     Fig.  34:  is  a  drawing  of 

The   space 
/it        between  4  and 

__r-r.^/(^^5     2  represents  a 

1  magnified  view 

2  of  the  skin  with 

a  perspira- 
-.-^...3     tion     tube 
'  running 

^zs£^s=     through    it. 
The  upper  por- 
tion is  the  cu- 
ticle, the  lower 
£V.^;;W5S3?     portion  is  the 
!      true  skin,  and 
^:?f  ----.•  =     the  dark  part 
is  the  colored 
part  of  the  cu- 
ticle.   The  coil 
of  the  tube  is  at 
1,    im- 
bedded 
..2         in  fat. 


2... 


one  very  greatly  magnified.     These 
tubes  open  through  the  cuticle,  and 
the  openings  are  called  pores  of  the 
skin.     They  descend  into  the  true 
skin,  and  then  form  a  coil,  as  seen 
in  the  drawing.     These  tubes  are 
hollow,  like  a  pipe-stem,  and  their 
inner  surface  consists  of  wonderful- 
ly-minute capillaries  filled  with  the 
impure  venous  blood.     And  in  these 
small  tubes  the  same  process  is  go- 
ing on  as  takes  place  when  the  car- 
bonic acid  and  water  of  the  blood 
are  exhaled  from  the  lungs.     The 
capillaries  of  these  tubes  through 
the  whole  skin  of  the  body  are 
thus  constantly  exhaling  the 
noxious  and  decayed  particles 
of  the  body,  just  as  the  lungs 
pour  them  out   through  the 
mouth  and  nose.    It  is  calcu-  *"r 
lated  that  about  three  or  four 
pounds  of  waste  matter  pass 
*ff  through  the  skin  every  twenty-four  hours,  and  chiefly  in 
'he  form  of  carbonic  acid  and  water. 

It  has  been  shown  that  the  perspiration  tubes  are  coiled 
up  into  a  ball  at  their  base.  The  number  and  extent  of 
these  tubes  are  astonishing.  In  a  square  inch  on  the  palm 
of  the  hand  have  been  counted,  through  a  microscope,  thirty- 
five  hundred  of  these  tubes.  Each  one  of  them  is  about  a 
quarter  of  an  inch  in  length,  including  its  coils.  This  makes 

Questions. — What  is  the  most  curious  part  of  the  skin  ^  What  does 
Fig.  84  exhibit  ?  Where  do  these  tubes  open  ?  How  are  they  placed  in 
the  skin  ^  Of  what  does  their  inner  surface  consist  ?  What  process 
takes  place  in  these  tubes?  How  much  in  weight  passes  the  skin  every 
twenty-four  hours,  and  in  what  form?  How  many  of  these  tubes  are 
there  iu  a  square  inch  of  the  skin? 


64  PHYSIOLOGY  AND  CALISTHENICS. 

the  united  lengths  of  these  little  tubes  to  be  seventy-three 
feet  to  a  square  inch.  Their  united  length  over  the  whole 
body  is  thus  calculated  to  be  equal  to  twenty-eight  miles! 
What  a  wonderful  apparatus  this!  And  what  mischiefs 
must  ensue  when  the  drainage  from  the  body  of  such  an 
extent  as  this  becomes  obstructed ! 

MUCOUS    MEMBRANE. 

But  the  inside  of  the  body  also  has  a  skin,  as  have  all  its 
organs.  The  interior  of  the  head,  the  throat,  the  gullet, 
the  lungs,  the  stomach,  and  all  the  intestines  are  lined 
with  a  skin.  This  is  called  the  mucous  membrane,  because 
it  is  constantly  secreting  from  the  blood  a  slimy  substance 
called  mucus.  When  it  accumulates  in  the  lungs  it  is  called 
phlegm.  This  inner  skin  also  has  nerves,  blood-vessels,  and 
lymphatics.  The  outer  skin  joins  to  the  inner  at  the  mouth, 
the  nose,  and  other  openings  of  the  body,  and  there  is  a 
constant  sympathy  between  the  two  skins,  and  thus  between 
the  inner  organs  and  the  surface  of  the  body. 

The  skin  has  the  office  of  regulating  the  heat  of  the  body 
by  a  process  that  will  be  explained  in  another  place. 

SECRETING    ORGANS. 

Those  vessels  of  the  body  which  draw  off  certain  portions 
of  the  blood  and  change  it  into  a  new  form  to  be  employed 
for  service  or  to  be  thrown  out  of  the  body,  are  called  secret- 
ing organs.  The  skin  in  this  sense  is  a  secreting  organ,  as 
its  perspiration  tubes  secrete  the  bad  portions  of  the  blood 
and  send  them  off. 

Of  the  internal  secreting  organs  the  liver  is  the  largest.  Its 
office  is  to  secrete  from  the  blood  certain  portions  for  certain 
uses,  all  of  which,  as  yet,  are  not  fully  known.  A  set  of  veins 
carry  the  blood  of  all  the  lower  intestines  to  the  liver,  where 
a  part  is  drawn  off  in  the  form  otbik,  and  accumulated  in  a  res- 
ervoir called  the  gall-bladder.  From  thence  it  passes  into  the 

Questions.— If  all  the  tubes  were  united,  how  long  would  the  whole  be  ? 
What  is  said  of  the  internal  skin  ?  Why  is  it  called  the  mucous  mem- 
brane ?  What  is  called  phlegm  t  Where  do  the  outer  and  inner  skins  join  ? 
What  other  office  has  the  skin  ?  What  are  the  secreting  organs  ?  Why 
is  the  skin  one  of  them?  What  is  the  largest  internal  secreting  organ? 
What  is  its  office  ?  How  is  this  done  ?  What  is  said  of  the  bile  ? 


ORGANS  THAT  PURIFY  THE  BODY.        65 

intestines,  mixes  with  the  food  from  the  stomach,  and  aids 
in  its  digestion.  The  liver  also  has  arterial  blood  sent  to 
nourish  it,  and  corresponding  veins  to  return  this  blood  to 
the  heart.  So  there  are  two  sets  of  blood-vessels  for  the 
liver,  one  to  secrete  the  bile,  and  the  other  to  nourish  the 
organ  itself. 

The  kidneys  secrete  from  the  arteries  that  pass  through 
them  all  excess  of  water  in  the  blood,  and  certain  injurious 
substances.  These  are  carried  through  small  tubes  to  the 
bladder,  and  thence  thrown  out  of  the  body. 

The  pancreas  secretes  from  the  arteries  that  pass  through 
it  the  pancreatic  juice,  which  unites  with  the  bile  from  the 
liver  in  preparing  the  food  for  nourishing  the  body. 

There  are  certain  little  glands  near  the  eyes  that  secrete 
the  tears,  and  others  near  the  mouth  that  secrete  the  saliva 
or  spittle. 

These  organs  all  have  arteries  sent  to  them  to  nourish 
them,  and  also  veins  to  carry  away  the  impure  blood.  At 
the  same  time  they  secrete  from  the  blood  the  peculiar  fluid 
which  it  is  their  office  to  supply. 

All  the  food  that  passes  through  the  lower  intestines 
which  is  not  drawn  off  by  the  lacteals  or  by  some  of  these 
secreting  organs  passes  from  the  body  through  a  passage 
called  the  rectum. 

Learned  men  have  made  veiy  curious  experiments  to  as- 
certain how  much  the  several  organs  throw  out  of  the  body. 
It  is  found  that  the  skin  throws  off  five  out  of  eight  pounds 
of  what  passes  from  the  body,  or  probably  about  three  or  four 
pounds  a  day.  The  lungs  throw  off  one  quarter  as  much 
as  the  skin,  or  about  a  pound  a  day.  The  remainder  is 
carried  off  by  the  kidneys  and  lower  intestines. 

There  is  such  a  sympathy  and  connection  between  the 
secreting  organs  of  the  body,  that  when  one  of  them  is  un- 
able to  work,  the  others  perform  the  office  of  the  feeble  one. 
Thus,  if  the  skin  has  its  perspiration  tubes  closed  up  by  a 

Questions. — What  are  the  two  sets  of  blood-vessels  provided  for  the 
liver  ?  What  do  the  kidneys  secrete  ?  What  does  the  pancreas  ?  How- 
are  the  tears  and  saliva  secreted?  What  passes  through  the  rectum? 
What  proportion  of  the  food  and  drink  is  thrown  off  by  the  skin,  lungs, 
kidneys,  and  lower  intestines  ?  When  one  of  the  secreting  organs  is  un- 
able to  do  its  work  what  follows  ? 

E 


66  PHYSIOLOGY  AND  CALISTHENICS. 

chill,  then  all  the  poisonous  matter  that  would  have  been 
thrown  out  through  them  must  be  emptied  out  either  by  the 
lungs,  kidneys,  or  bowels. 

When  all  these  organs  are  strong  and  healthy,  they  can 
bear  this  increased  labor  without  injury.  But  if  the  lungs 
are  weak,  the  blood  sent  from  the  skin  by  the  chill  engorges 
the  weak  blood-vessels,  and  produces  an  inflammation  of  the 
lungs.  Or  it  increases  the  discharge  of  a  slimy  mucous  sub- 
stance, that  exudes  from  the  skin  of  the  lungs.  This  fills 
up  the  air-vessels,  and  would  very  soon  end  life,  were  it  not 
for  the  spasms  of  the  lungs,  called  coughing,  which  throw 
off  this  substance. 

If,  on  the  other  hand,  the  bowels  are  weak,  the  chill  on 
the  skin,  sending  the  blood  into  all  the  blood-vessels  of  the 
intestines,  produces  inflammation  there,  or  else  an  excessive 
secretion  of  the  mucous  substance,  which  is  called  a  diar- 
rhea. Or,  if  the  kidneys  are  weak,  there  is  an  increased 
secretion  and  discharge  from  them  to  an  unhealthy  and  in- 
jurious extent. 

This  connection  between  the  skin  and  internal  organs  is 
shown,  not  only  by  the  effects  of  a  chill  on  the  skin,  but  by 
the  sympathetic  effect  on  itself  when  these  internal  organs 
suffer.  For  example,  there  are  some  kinds  of  food  that 
will  irritate  and  influence  the  stomach  or  the  bowels,  and 
this,  by  sympathy,  will  produce  an  immediate  eruption  on 
the  skin. 

Some  persons,  on  eating  strawberries,  will  immediately 
be  affected  with  a  nettle-rash.  Others  can  not  eat  certain 
shell-fish  without  being  affected  in  this  way.  Many  humors 
on  the  face  are  caused  by  a  diseased  state  of  the  internal 
organs  with  which  the  skin  sympathizes. 

This  short  account  of  the  construction  of  the  skin,  and 
of  its  intimate  connection  with  the  internal  organs,  shows 
the  philosophy  of  those  modes  of  medical  treatment  that  are 
addressed  to  this  portion  of  the  body. 

It  is  on  this  powerful  agency  that  the  steam  doctors  rely, 

Questions. — When  the  secreting  organs  are  all  strong,  how  is  it  ?  But 
if  the  lungs  are  weak,  how  does  a  chill  of  the  skin  operate  ?  What  is 
coughing  ?  What  is  the  effect  of  a  chill  when  the  howels  are  weak  ?  What 
is  the  effect  of  a  chill  when  the  kidneys  are  weak  ?  How  else  is  the 
sympathy  bs|we,e.a  Uii  Outer  skin  and  inner  organs  shown  ? 


ORGANS  THAT  PURIFY  THE  BODY.         57 

when,  by  moisture  and  heat,  they  stimulate  all  the  innumer- 
able perspiration  tubes  and  lymphatics,  to  force  out  from  the 
body  a  flood  of  unnaturally  excited  secretions ;  while  it  is 
"kill  or  cure,"  just  as  the  chance  may  meet  or  oppose  the 
demands  of  the  case. 

It  is  the  skin  also  that  is  the  chief  basis  of  medical  treat- 
ment in  the  Water  Cure,  whose  slow  processes  are  as  much 
safer  as  they  are  slower. 

At  the  same  time  it  is  the  ill-treatment  or  neglect  of  the 
skin  which,  probably,  is  the  cause  of  disease  and  decay  to 
an  incredible  extent,  as  will  be  pointed  out  in  the  follow- 
ing pages. 

Questions. — What  is  said  of  steam  doctors  and  Water  Cures?  What 
is  said  of  the  ill-treatment  of  the  skin  ? 


LESSON  NINTH. 

ANIMAL   HEAT. 

IT  has  been  stated  that  the  lungs  and  skin  are  the  organs 
which  provide  and  regulate  the  warmth  of  the  body.  The 
method  by  which  this  is  done  will  now  be  explained. 

There  is  an  invisible  agent  called  caloric  or  heat,  which  is 
the  cause  of  warmth  to  the  body,  and  to  every  thing  else. 
Cold  is  simply  the  want  of  this  heat. 

Caloric  tends  to  disuse  itself  equally ;  that  is,  whenever 
bodies  have  different  degrees  of  heat,  the  caloric  is  con- 
stantly passing  from  the  warmer  to  the  colder  substances, 
till  they  all  come  to  the  same  temperature. 

Thus,  when  we  go  into  air  colder  than  our  bodies,  the 
caloric  passes  from  us  to  the  surrounding  atmosphere.  But 
when  we  are  surrounded  by  air,  or  touch  any  substance  that 
is  warmer  than  our  bodies,  the  caloric  passes  from  it  to  us. 
Clothes  prevent  the  heat  from  passing  from  our  bodies  to 
the  air. 

When  water  changes  to  ice,  it  gives  out  the  caloric  that 
kept  it  in  a  fluid  state ;  and  when  it  melts,  and  changes  back 
to  water,  it  takes  in  caloric  from  the  air  or  from  objects  that 
are  around.  This  is  the  reason  why  it  is  so  chilly  in  a 
thaw.  The  caloric  needed  to  melt  the  ice  and  snow  is 
taken  not  only  from  the  sun's  rays,  but  from  the  air  and 
other  things  around. 

When  water  changes  to  vapor,  it  take  in  caloric;  and 
when  vapor  changes  back  to  water,  it  gives  out  the  caloric 
that  held  it  in  the  vapor  form. 

Questions. — What  are  the  organs  that  provide  and  regulate  the  heat 
of  the  body  ?  What  is  caloric  ?  What  is  cold  ?  What  is  the  manner  in 
which  caloric  tends  to  diffuse  itself?  Explain  this,  and  give  the  exam- 
ples. What  is  it  that  clothing  does  ?  When  water  changes  to  ice,  what 
does  it  give  out  ?  When  ice  melts,  from  what  does  it  obtain  caloric  ?  Why 
is  it  so  chilly  in  a  thaw  ?  What  is  the  process  when  water  changes  to 
vapor  and  vapor  changes  to  water? 


ANIMAL  HEAT.  69 

This,  then,  is  the  general  rule  in  regard  to  changes  mado 
by  caloric.  When  a  more  solid  body  changes  to  a  thinner 
or  less  dense  one,  caloric  is  absorbed ;  but  when  it  changes 
from  a  less  dense  to  a  more  solid  form,  caloric  is  given 
out. 

There  are  certain  changes  that  arc  made  in  combining 
one  body  with  another  that  produce  heat.  Thus  when  cold 
water  is  poured  into  aquafortis,  or  sulphuric  acid,  heat  is 
produced  by  the  mixture. 

When  oxygen  combines  with  combustible  bodies,  heat  is 
produced,  and  sometimes  light.  Thus,  when  a  candle  burns, 
the  light  and  heat  are  produced  by  the  union  of  the  oxygen 
of  the  air  with  the  carbon  of  the  tallow.  So,  when  wood  or 
coal  are  burned,  the  light  and  heat  are  made  by  the  union 
of  the  oxygen  of  the  air  with  the  carbon  of  the  wood  and 
coal.  When  we  blow  a  fire  it  burns  faster,  because  more 
air  is  thus  furnished,  from  which  the  oxygen  is  taken. 

The  burning  of  any  substance  is  its  union  with  oxygen, 
and  those  bodies  that  can  be  thus  burned  are  called  com- 
bustibles. Our  bodies  are  composed  chiefly  of  carbon,  hy- 
drogen, and  nitrogen,  which  are  combustibles,  and  also  of 
oxygen,  which  unites  with  the  other  three.  This  union, 
which  takes  place  in  the  capillaries,  always  produces  heat. 

The  blood,  before  it  passes  through  the  lungs,  receives  a 
supply  of  chyle  from  the  stomach,  and  in  the  lungs  it  takes 
its  supply  of  oxygen.  Then  it  passes  to  the  capillaries,  and 
there  the  oxygen  unites  with  the  decayed  portions  of  the 
body,  thus  changing  them  to  carbonic  acid  and  water.  This 
is  a  process  of  combustion  the  same  as  when  oxygen  unites 
with  wood  or  coal.  The  oxygen  of  the  new  blood  burns  up 
a  portion  of  the  carbon  and  hydrogen  in  the  capillaries, 
forming  carbonic  acid  and  water,  and  thus  heat  is  given  out. 

Questions.— What  is  the  general  rule  in  regard  to  changes  made  by 
caloric  ?  What  other  changes  produce  heat  ?  What  example  is  given  ? 
What  is  the  effect  of  the  combination  of  oxygen  with  combustible  bodies? 
What  examples  are  given?  What  is  the  burning  of  any  substance? 
What  are  combustibles  ?  Of  what  are  our  bodies  composed  ?  Which  are 
the  combustibles  ?  What  does  their  union  with  oxygen  produce  ?  Be- 
fore the  blood  passes  through  the  lungs,  what  does  it  receive  from  the 
stomach  ?  What  docs  it  take  in  the  lungs  ?  When  it  passes  to  the  capil- 
laries, what  takes  place  ?  What  does  the  oxygen  of  the  new  blood  burn  ? 
What  is  given  out? 


70  PHYSIOLOGY  AND  CALISTHENICS. 

At  the  same  time  the  fresh  chyle  is  deposited  in  the  place 
of  the  particles  that  are  consumed.  . 

The  carbonic  acid,  formed  by  the  combustion  in  the  ca- 
pillaries, and  thrown  out  of  the  lungs  and  skin,  is  similar  to 
the  smoke  of  burning  wood.  Another  product  of  this  com- 
bustion, which  is  drawn  off  from  the  blood  by  the  .kidneys, 
is  similar  to  ashes.  Thus  our  bodies  are  kept  warm  by 
myriads  of  little  fires  in  the  innumerable  capillaries. 

In  this  process  of  warming  the  body,  the  stomach  provides 
the  fuel  to  burn,  the  lungs  provide  the  oxygen  to  consume 
it,  and  the  arteries  carry  the  fuel  and  fire  to  the  capillaries, 
where  the  combustion  takes  place.  The  veins  then  carry 
off  the  carbonic  acid,  which,  like  smoke  from  a  chimney, 
pours  out  of  our  mouth  and  nose  and  through  the  skin, 
while  the  kidneys  empty  out  the  ashes. 

By  this  process  of  combustion  in  the  capillaries  the  body 
is  always  kept  nearly  at  a  uniform  temperature,  which  is 
about  98°  by  the  thermometer.  This  is  as  warm  as  is  the 
air  in  some  of  the  hottest  summer  weather. 

The  air  is  usually  cooler  than  our  bodies,  and  is  thus 
drawing  off  the  caloric  constantly.  Clothing  is  useful  only 
as  it  prevents  the  passing  off  of  heat  faster  than  the  capil- 
laries can  keep  up  the  supply. 

We  will  now  attend  to  the  method  by  which  the  body  is 
kept  sufficiently  cool. 

It  has  been  shown  that  the  skin  is  filled  with  little  per- 
spiration tubes  which  are  constantly  sending  off  carbonic 
acid  and  water  from  the  blood.  The  carbonic  acid  passes 
into  the  air,  but  much  of  the  water  is  retained  on  the 
skin.  Here  the  warmth  of  the  body  changes  it  to  a 
vapor.  In  this  change  it  abstracts  its  caloric  from  the 

Questions. — What  is  deposited  in  the  place  of  the  particles  thus  burn- 
ed ?  To  what  is  this  carbonic  acid  similar  ?  What  is  similar  to  ashes  ? 
How  are  our  bodies  kept  warm  ?  In  the  process  of  warming  the  body 
what  provides  the  fuel?  What  provides  the  oxygen?  What  carries 
the  fuel  and  fire  to  the  capillaries?  Where  does  the  combustion  take 
place?  What  carries  off  the  carbonic  acid?  What  is  it  like,  and 
through  what  does  it  pour  out  ?  What  empty  out  the  ashes  of  this  com- 
bustion in  the  capillaries  ?  What  is  the  temperature  of  the  body?  How 
is  the  heat  drawn  off  from  our  bodies,  and  what  is  the  use  of  clothing  ? 
What  are  the  perspiration  tubes  constantly  sending  off?  What  becomes 
of  the  water?  How  is  it  changed?  What  effect  is  produced  by  this 
change  ? 


ANIMAL  HEAT.  71 

body,  and  thus  cools  it.  Thus  the  more  heat  is  made  in 
the  capillaries  the  more  perspiration  is  exhaled ;  and  this 
being  turned  to  vapor  cools  the  body  as  fast  as  the  capillar 
ries  heat  it. 

It  is  owing  to  this  cooling  process,  by  the  changing  of 
perspiration  to  a  vapor,  that  persons  can  stay  in  ovens  hot 
enough  to  cook  potatoes  without  being  burned.  The  heat 
generates  perspiration;  this  turns  to  vapor,  and  thus  the 
body  is  cooled  by  the  evaporation. 

'Thus  the  combustion  in  the  capillaries  keeps  the  body 
warmer  than  the  surrounding  air  when  it  is  cold,  while,  if 
the  air  becomes  hotter  than  the  body,  the  emission  and 
evaporation  of  perspiration  tends  to  cool  it. 

Questions.—  How  is  the  increase  of  heat  in  the  capillaries  regulated  by 
the  perspiration?  Why  can  persons  stay  in  hot  ovens  without  being 
burned?  What  keeps  the  body  warmer  than  the  cold  air  around  it? 
When  the  air  is  warmer  than  the  body,  what  tends  to  cool  it  ? 


LESSON  TENTH. 


ORGANS   OF   SENSE. 

THE  nerves  by  which  we  feel,  see,  hear,  taste,  and  smell, 
are  called  the  nerves  of  sense,  and  the  organs  to  which  they 
run  are  called  the  organs  of  sense.  They  also  are  called  the 
nerves  of  sensation,  feeling,  or  touch,  and  are  distributed  all 
over  the  body,  but  chiefly  abound  in  the  skin.  The  draw- 
ing here  presented  is  repeated  to  show  again  the  manner  in 
which  these  nerves,  by  their  loops  and  net-work,  are  multi- 
plied in  extent  through  the  skin. 

,,.    OK  The  nerves  of  sen- 

sation,    feeling,     or 
touch,  run  from  the 
j  2  front  part  of  the  spi- 
nal marrow.     Those 
1 3  branches  that  go  to 
the    muscles    are 
84,  bound  up  in  the  same 
case  with  the  nerves 
5  of   motion,    as    has 
been  explained.    At 
5,  in  Fig.  35,  will  be 
seen  two  branches  of 
the  nerves  of  sensa- 


tion, coming  from 
the  spinal  marrow,  and  ramifying  through  the  under  skin. 
The  object  of  these  nerves  is  to  protect  the  body  from 
danger,  and  to  enable  us  to  learn  the  qualities  of  ob- 
jects. 

As  there  are  but  few  nerves  of  sensation  in  other  parts  of 

Questions— What  are  the  nerves  of  sense  ?  "Where  are  the  nerves  of 
sensation,  and  by  what  other  names  are  they  called  ?  Explain  Fig.  35. 
What  is  said  of  these  nerves  ?  What  is  seen  at  5,  in  Fig.  35?  What  ia 
the  object  of  these  nerves? 


ORGANS  OF  SENSE.  73 

the  body  compared  with  the  skin,  there  is  but  little  pain 
caused  by  cutting  and  bruises  except  on  the  skin. 

The  sensibility  of  the  nerves  of  touch  is  increased  or  di- 
minished by  various  causes.  If  a  nervous  branch  is  severed 
from  its  connection  with  the  spine,  all  that  part  to  which  it 
sends  nerves  loses  the  sense  of  feeling.  If  the  blood  retreats 
from  the  skin  by  cold,  the  sense  of  feeling  is  diminished. 
Thus  when  the  fingers  are  very  cold,  the  sense  of  touch  is 
Oone.  This  sensibility  is  also  diminished  when  the  blood  is 
impure  from  either  bad  food  or  bad  air. 

The  sense  of  touch  can  be  much  cultivated  and  elevated, 
as  is  seen  in  the  case  of  the  blind,  whose  fingers  can  detect 
extremely  minute  qualities  to  which  others  are  insensible. 
The  cloth-dresser  also,  by  touch,  can  detect  qualities  in  cloth 
which  others  can  not  perceive.  So  can  the  miller  detect 
the  quality  of  flour  by  touch  as  others  can  not  do. 

The  upper  surface  of  the  tongue  is  the  organ  of  taste. 
The  tongue  is  composed  chiefly  of  muscular  fibres  that  run 
in  every  direction,  and  thus  give  the  power  of  innumera- 
ble motions.  It  is  also  provided  largely  with  nerves  of 
motion  from  the  back  of  the  spine.  Then  it  has  nerves  of 
touch,  or  feeling,  from  the  front  of  the  spine.  Then  it  has 
nerves  of  voluntary  motion.  Finally,  it  has  the  nerves  of 
taste.  These  are  arranged  in  two  sets  of  papillae,  or  little 
elevations.  One  set  are  very  small  and  oval-shaped,  over 
the  whole  surface  of  the  tongue,  and  give  its  rough  appear- 
ance. The  other  set  are  larger,  and  are  small  heads  sup- 
ported  on  stalks.  The  nerves  of  taste  ramify  through  both 
these  sets  of  papilla.  A  strong  acid  applied  with  a  fine 
hair  pencil  will  cause  these  papilla  to  be  curiously  elevated 
and  lengthened. 

When  fluids  are  taken  into  the  mouth,  the  papilla  dilate 
and  erect  themselves,  while  their  nerves  transmit  to  the 
brain  the  sensation  of  taste.  When  dry  food  is  taken,  the 

Questions. — Why  do  internal  cuts  or  bruises  cause  less  pain  than  those 
on  the  skin  ?  Mention  some  causes  that  diminish  the  sensibility  of  the 
nerves  of  touch.  Can  this  sense  be  improved  ?  What  cases  illustrate 
this  ?  What  is  the  organ  of  taste  ?  Of  what  is  the  tongue  chiefly  com- 
posed? What  nerves  has  the  tongue  from  the  back  of  the  spine,  and 
what  from  the  front  ?  What  other  nerves  has  it  ?  How  are  the  nerves  of 
taste  arranged  ?  Describe  them.  How  will  an  acid  affect  them  ?  What 
is  the  process  when  fluids  and  when  solids  are  taken  into  the  mouth  ? 


74  PHYSIOLOGY  AND  CALISTHENICS. 

tongue  carries  it  to  the  back  of  the  mouth,  to  be  moistened 
by  the  saliva,  which  flows  from  the  salivary  glands  in  the 
cheeks. 

The  savory  taste  is  also  carried  by  the  saliva  from  the 
food  to  all  the  papillae  of  the  tongue,  and  thus  to  the  brain. 
The  principal  object  of  taste  is  to  guide  in  the  selection  of 
food. 

The  organ  of  smell  is  the  mucous  membrane  that  lines 
the  nose,  which  has  the  nerves  of  smell  ramified  through  it. 
The  odoriferous  particles  in  the  air  come  in  contact  with 
these  nerves,  and  thus  the  sensation  of  smell  is  transmitted 
to  the  brain.  The  chief  object  of  this  sense  is  also  to  aid 
man  in  the  selection  and  care  of  food. 

The  eye  is  the  organ  of  sight.  This  figure  exhibits  the 
two  balls  of  the  eyes,  and  2  is  the  optic  nerve  running  into 

each,  by  which  the 

Fig.  86.  . J         f     -  ,  . 

sensation  of  sight 

is  conveyed  to  the 
brain,  and  thus  to 
the  mind.  The 
eyeball  is  a  most 
curious  and  won- 
derful instrument. 
It  has  three  cover- 
ings, and  the  in- 
terior consists  of 
three  humors. 

Fig.  37  (on  the  opposite  page)  represents  one  of  these 
balls  cut  through  the  middle,  as  we  look  at  the  eye  side-' 
ways. 

The  outer  line  is  the  outer  covering  marked  1.  This, 
in  the  part  seen,  is  the  white  of  the  eye.  The  dark  line 
(marked  3)  is  the  middle  coat,  which  is  black,  and  useful 
to  absorb  the  light  not  needed.  The  inner  line  (marked 
8)  is  the  retina.  It  consists  of  a  net-work  made  of  branches 

Questions. — How  is  the  taste  carried  from  solid  food  to  the  brain? 
"What  is  the  object  of  this  sense  ?  What  is  the  organ  of  smell  ?  How  is 
the  smell  transmitted  to  the  brain?  What  is  the  object  of  this  sense? 
What  is  the  organ  of  sight  ?  How  many  coverings  has  the  eyeball  ? 
How  many  humors  has  it  ?  What  is  the  outer  line  of  Fig,  8T  ?  The 
middle  line  ?  The  inner  line  ? 


ORGANS   OF  SENSE. 
Fig.  87. 


Fig.  87.  A  sideAvays  view  of  the  eyeball  cut  open,  so  as  to  view  the  in. 
terior.  1,  the  outer  covering.  8,  the  dark  middle  covering.  8,  the  re- 
tina, or  optic  nerve.  2,  the  front  of  the  eye.  7,  the  pupil,  or  small  open- 
ing through  which  the  light  passes.  6,  the  iris,  or  colored  border  around 
the  iris.  10  and  11,  the  watery  humor  filling  that  space.  12,  the  crys- 
talline lens,  or  humor.  14,  the  vitreous  humor.  15  and  16,  the  optic 
nerve,  and  a  blood-vessel  running  with  it  and  spreading  over  the  retina. 

of  the  optic  nerve,  and  small  veins  and  arteries.  It  is  light 
falling  on  this  inner  lining  of  the  eyeball  that  causes  us  to 
see  ;  that  is,  it  produces  the  sensation  of  sight  on  the  brain, 
and  thus  on  the  mind. 

The  three  humors  are  thus  arranged :  The  vitreous  (mark- 
ed 13,  14)  is  the  dark  portion,  and  fills  the  largest  portion 
of  the  eyeball.  It  looks  like  jelly.  At  2  is  the  front  part 
of  the  eye,  and  at  10  and  1 1  is  the  pure  aqueous  humor  that 
looks  like  water.  At  12  is  the  crystalline  humor,  which  is 
white,  hard,  and  shaped  like  a  lens.  At  7  is  the  pupil,  or 
window  of  the  eye,  through  which  the  light  passes.  6,  6  re- 
presents the  iris,  or  colored  border  around  the  pupil.  15  is 
the  optic  nerve,  that  spreads  out  into  the  retina.  16  shows 
the  main  artery,  that  sends  its  branches  all  over  the  retina 
and  other  parts  of  the  eye. 

Questions. — How  is  the  retina  formed  ?  What  causes  us  to  see  ?  How 
are  the  humors  of  the  eye  arranged  ?  Where  are  the  pupil  and  iris  2 
Where  are  the  optic  nerve  and  the  main  artery  of  the  eye  ? 


76 


PHYSIOLOGY  AND  CALISTHENICS. 


Fig.  38  is  a  drawing  that  represents  the  muscles  that  movo 
the  eyeball.  One  of  them  runs  through  a  loop  that  acts  aa 
a  pulley. 


Fig.  88.  A  view  of  the  eye  and  its  muscles,  a,  &,  c,  <?,  e,  five  of 
these  muscles.  /,  the  optic  nerve.  G,  the  trochlea,  or  pulley  over 
which  one  of  the  muscles  passes.  The  bone  is  seen  above  and  below 
the  eye. 

There  are  many  other  beautiful  and  curious  contrivances 
about  the  eye  that  can  not  be  described  here. 

Fig.  39  (on  the  following  page)  is  a  drawing  that  repre- 
sents the  contrivance  for  furnishing  and  carrying  off  the 
tears. 

1  is  the  bag  or  gland  which  secretes  tears  from  the  blood. 
It  is  under  the  upper  eyelid.  2  are  the  vessels  conducting 
the  tears  to  the  eye.  3  are  openings  to  receive  and  convey 
the  tears  to  the  sac ;  4,  that  opens  into  the  nose.  The 
chief  use  of  tears  is  to  keep  the  eye  moist,  and  carry  off  all 
light  substances  that  get  into  it. 

Question. — Describe  the  figure  that  exhibits  the  muscles  of  the  eye. 
Describe  the  figure  that  illustrates  the  tear  gland  and  sac. 


ORGANS  OF  SENSE. 


1,  tear  gland. 

2,  conducting  vessels  to  the  eyelid. 
8,  tear  duct  to  the  sac  of  the  nose. 
4,  sac  of  the  nose. 


The  organ  of  hearing  is  the  interior  portion  of  the  ear, 
over  which  is  ramified  the  auditory  nerve.  The  vibrations 
of  the  air  strike  on  this  nerve,  and  this  causes  the  sensation 
of  sound.  The  construction  of  the  ear  is  very  complicated, 
and  not  entirely  understood. 

Questions. — What  is  the  organ  of  hearing  ?    What  causes  sound  ? 


PAET    SECOND. 


LESSON  ELEVENTH. 

LAWS    OF   HEALTH   AND   HAPPINESS. 

WE  have  now  completed  a  description  of  some  of  the 
most  important  organs  of  the  human  body.  Surely  no  one 
can  have  contemplated  them,  even  in  this  imperfect  exhibi- 
tion, without  the  frequent  exclamation,  "How  fearfully  and 
wonderfully  made !" 

The  laws  by  which  these  curiously-arranged  and  nicely- 
adjusted  instruments  of  happiness  are  to  be  made  to  fulfill 
their  benevolent  design,  will  now  be  considered. 

The  rules  for  the  proper  treatment  of  the  various  organs 
of  the  body  are  called  the  laws  of  health  and  happiness,  be- 
cause our  Creator  has  connected  the  reward  of  enjoyment 
with  obedience  to  these  rules,  and  the  penalty  of  suffering 
with  disobedience  to  them. 

God  has  created  all  his  creatures  with  the  desire  and  in- 
tention of  making  them  happy.  He  has  placed  them  in  a 
world  where  every  thing  will  promote  their  happiness,  if 
used  aright.  He  has  given  us  reason  and  conscience  to 
guide  and  regulate,  so  that  when  we  find,  by  experience, 
that  any  thing  tends  to  injure  us,  we  know  that  we  ought 
to  avoid  it,  and  we  sin  against  both  God  and  ourselves  when 
we  do  not. 

Any  person  who  knowingly  violates  one  of  the  laws  of 
health,  sins  against  God  as  really  as  when  disobeying  his 
commands  recorded  in  the  Bible. 

Questions. — What  are  the  rules  for  treating  our  hodily  organs  called, 
and  why  ?  For  what  has  God  created  all  his  creatures  ?  What  is  said 
of  the  world  ?  What  has  God  given  to  guide  us  ?  When  we  find,  by  ex- 
perience, that  any  thing  tends  to  injure  us,  what  do  we  know?  Do  we 
commit  sin  when  we  indulge  in  what  tends  to  injure  us?  What  is  said 
-»f  a  person  who  knowingly  violates  one  of  the  laws  of  health  ? 


LAWS  OF  HEALTH  AND  HAPPINESS.  79 

We  will  now  present  the  principal  laws  of  health  which 
should  guide  us  in  the  care  and  treatment  of  our  bodily 
organs. 

LAWS  OP  HEALTH  FOR  THE  BONES. 

It  has  been  shown  that  the  size,  strength,  and  health  of 
the  bones,  as  well  as  every  other  part  of  the  body,  depend 
on  good  blood  and  pure  air.  If  the  stomach  is  supplied 
with  unhealthy  food,  or  if  it  is  loaded  with  more  than  the 
body  requires,  the  blood  becomes  impure,  and  consequently 
the  bones,  in  common  with  all  other  parts,  suffer  more  or 
less  from  this  cause.  So  also  if  the  air  we  breathe  is  loaded 
with  the  effluvia  from  the  lungs  and  skin,  or  is  diluted  by 
excess  of  heat,  the  bones  suffer  with  the  rest  of  the  system 
for  want  of  oxygen  and  of  properly-prepared  nutriment  for 
the  capillaries. 

This  shows  the  necessity  of  the  first  law  of  health  for  the 
bones  :  Take  care  that  the  stomach  has  food  of  a  proper  kind 
and  quality,  and  that  the  lungs  are  fully  supplied  with  cool  and 
pure  air. 

We  have  learned  that  the  bones  also  are  in  a  measure 
dependent  on  exercise  for  size  and  strength.  A  child  that 
grows  up  with  but  little  exercise  will  have  bones  that  are 
softer  and  weaker  than  those  of  one  who  is  trained  to  vigor- 
ous exercise.  This  debility  will  more  readily  induce  deform- 
ity or  disease  from  causes  that  would  not  affect  a  vigorous 
system.  From  this  results  the  second  law  of  health  for  the 
bones : 

Take  care  that  the  body  has  sufficient  exercise  in  pure  air 
every  day. 

We  have  seen  how  curiously  the  spine  is  arranged  with 
its  vertebrae  one  above  another,  with  the  cartilage  discs  be- 
tween, and  the  spinal  marrow  passing  through  the  whole. 
Now  it  is  indispensable  to  the  health  and  perfect  growth  of 
the  spine  that  it  should  have  a  great  variety  of  motions,  and 

Questions. — What  has  been  shown  in  regard  to  the  bones  ?  What  is 
said  of  the  influence  of  the  stomach  on  the  bones  ?  What  of  the  air  ? 
What  is  the  first  law  of  health  for  the  bones?  What  effect  has  exercise 
on  the  bones?  What  is  the  second  law  of  health  for  the  bones?  What 
is  said  of  the  arrangement  of  the  spine  ?  What  is  necessary  to  the  health 
of  the  spine  ? 


80  PHYSIOLOGY  AND  CALISTHENICS. 

that  it  never  should  be  habitually  kept  out  of  its  natural  po- 
sition. For  any  long-protracted  unnatural  position  will  fre- 
quently result  in  the  hardening  of  the  cartilage  discs  in  the 
portions  where  they  are  thus  compressed,  until  permanent 
distortion  is  induced.  This  shows  the  reason  for  the  third 
law  of  health  for  the  bones : 

Take  care  that  the  sjrine  shall  never  habitually  be  kept  out  of 
its  natural  position  either  when  awake  or  asleep. 

It  has  been  shown,  that  the  body  is  compressed  around 
the  waist,  when  the  left  side  being  over  the  stomach  yields 
more  readily  than  the  right  side,  which  is  more  firmly  sus- 
tained by  the  liver.  In  consequence  of  this,  the  ribs  of  the 
left  side  are  forced  by  any  compression  more  strongly  toward 
one  side  of  the  spine  than  toward  the  other.  This  makes  a 
slow  and  steady  sidewise  pressure  until  the  spine  yields  and 
the  discs  gradually  harden,  and  a  permanent  curvature  of  the 
spine  is  the  result.  This  is  seen  by  the  elevation  of  one 
shoulder  and  the  projection  of  one  hip,  or  one  shoulder  blade. 

Another  result  of  tight  dressing  is  the  entire  change  in 
the  shape  of  the  thorax.  The  bones  of  the  body  in  early 
life  are  soft  and  yielding.  Constant  pressure  on  the  short 
ribs  brings  them  nearer  together  in  front,  while  the  internal 
organs  are  pressed  downward,  reduced  in  size,  and  often- 
times misplaced. 

This  deformity  of  the  thorax  in  a  mother  is  often  trans- 
mitted to  her  offspring  as  a  hereditary  misfortune,  to  be 
perpetuated  from  generation  to  generation.  This  illustrates 
the  importance  of  the  fourth  law  of  health  to  the  bones : 

Take  care  that  the  spine  and  thorax  are  not  pressed  into 
deformity  by  tight  clothing  around  thf,  waist. 

LAWS  OF  HEALTH  FOR  THE  MUSCLES. 

It  has  been  shown  that  the  muscles,  as  well  as  every  other 
part  of  the  body,  are  nourished  by  the  blood.  Consequently 

Questions. — What  is  the  third  law  of  health  for  the  bones?  What  is 
said  of  compressing  the  body  ?  How  is  a  curvature  of  the  spine  pro- 
duced ?  What  are  the  three  indications  of  a  lateral  (or  sidewise)  curv- 
ature of  the  spine  ?  What  is  the  effect  of  tight  dressing  on  the  thorax  ? 
What  is  the  consequence  to  the  offspring  when  a  mother  is  thus  de- 
formed ?  What  is  the  fourth  law  of  health  for  the  bones?  What  is  said 
of  the  blood,  and  its  intlucncu  on  the  niu.clcs? 


LAWS  OF  HEALTH  AND  HAPPINESS.  81 

the  health  and  strength  of  the  muscles  depend  on  the  quality 
of  the  blood.  If  the  stomach  is  supplied  with  unhealthy 
food,  or  is  loaded  with  more  than  is  needed,  unhealthy  blood 
is  the  result.  And  if  the  lungs  are  supplied  with  impure 
air,  the  capillaries  in  all  parts  of  the  body  lose  their  life- 
giving  oxygen,  which  alone  can  purify  the  body  from  its  un- 
healthful  portions.  Therefore  the  first  law  of  health  for  the 
muscles  is  the  same  as  for  the  bones : 

Take  care  that  the  stomach  has  food  of  proper  quality  and 
quantity,  and  that  the  lungs  are  supplied  with  pure  air. 

We  have  seen  that  every  movement  of  every  muscle  is  at- 
tended with  the  decay  of  some  of  its  particles,  which  must 
then  be  first  changed  by  the  oxygen  brought  by  the  arterial 
blood  and  then  thrown  out  of  the  body  through  the  lungs 
and  skin.  At  the  same  time  the  fresh  chyle  takes  the  place 
of  the  particles  thus  removed.  It  has  also  been  shown  that 
whenever  a  muscle  is  exercised  the  arterial  blood  flows  more 
abundantly  into  it  in  order  to  furnish  an  increased  supply 
of  oxygen  and  chyle.  In  this  way  the  more  the  muscles  are 
exercised  the  more  strength  and  nourishment  they  receive 
from  the  blood,  till  they  attain  their  full  and  perfect  size. 
This  is  the  reason  for  the  second  law  of  health :  Take  care 
that  all  the  muscles  of  the  body  are  brought  to  their  full  size  and 
strength  by  a  proper  amount  of  exercise  for  each. 

The  exercise  of  the  muscles  may  be  so  prolonged  that  the 
decay  of  their  particles  will  exceed  the  supply  of  nutrition 
furnished  by  the  blood.  In  this  case  the  muscles  will  grow 
smaller  and  weaker  from  over-action.  Some  persons  injure 
themselves  as  much  by  excess  of  exercise  as  others  do  by  the 
want\)f  it.  This  shows  the  reason  for  the  third  rule:  Take 
care  that  none  of  the  muscles  are  weakened  by  excess  of  exercise. 

When  the  muscles  have  become  small  and  feeble  from 
want  of  proper  exercise,  a  change  in  this  respect  must  never 
be  a  sudden  one.  It  should  commence  with  but  a  small  in- 
crease of  exercise,  and  the  daily  additions  should  be  very 

Questions. — What  of  the  stomach  ?  What  of  the  lungs  ?  What  is  the 
first  law  of  health  for  the  muscles  ?  What  is  said  of  the  movement  of  the 
muscles  ?  How  is  the  arterial  blood  affected  by  exercise  ?  What  is  the 
second  law  of  health  for  the  muscles  ?  What  is  said  of  too  much  exer- 
cise ?  What  is  the  third  law  of  health  for  the  muscles  ?  What  is  said  of 
sudden  changes  in  regard  to  exercise  ? 
F 


82  PHYSIOLOGY  AND  CALISTHENICS. 

moderate.  If  this  is  not  attended  to,  the  muscles  will  "be 
injured  rather  than  benefited  by  increase  of  exercise.  This 
is  the  reason  for  the  fourth  rule :  When  an  inactive  habit  of 
the  muscular  system  is  to  be  changed,  it  should  be  by  a  slow  and 
gradual  process. 

As  increase  of  exercise  increases  the  flow  of  blood  to  the 
muscles,  it  is  very  important  that  it  should  be  done  in  pure 
and  cool  air.  For  if  there  is  an  increased  amount  of  blood, 
and  this  blood  has  not  been  properly  supplied  with  oxygen 
in  the  lungs,  the  action  in  the  capillaries  of  the  muscles  is 
imperfect.  This  shows  the  importance  of  the  fifth  rule: 
Never  increase  the  ordinary  amount  of  exercise  till  cool  and  pure 
air  is  abundantly  provided  for  the  lungs. 

Light  is  very  favorable  to  the  perfect  development  of  the 
human  body.  Vegetables  that  grow  in  the  dark  become 
pale  and  spindling ;  and  so  do  children  when  they  grow  up 
in  dark  rooms  and  alleys  of  a  city.  This  shows  the  reason 
for  the  sixth  rule :  Let  all  vigorous  exercise  be  taken  by  day- 
light,  and  not  in  the  night. 

There  is  nothing  more  important  to  the  health  of  certain 
muscles  than  a  proper  attitude  in  sitting  and  standing.  In 
the  natural  position  of  the  spine  it  is  held  in  its  upright 
form  by  its  cartilage  discs,  so  that  there  is  no  strain  on  any 
of  the  muscles  of  the  trunk.  But  when  we  sit  or  stand 
crooked  certain  muscles  are  constantly  in  exercise  to  sustain 
the  body  in  that  position.  After  a  habit  of  this  kind  is 
formed,  the  discs  between  the  vertebrae  gradually  harden, 
and  thus  assist  the  muscles  in  their  labor.  But  the  result 
is,  the  spine  becomes  fixed  in  a  deformed  position,  so  that  it 
can  not  be  restored  except  by  a  long  and  laborious  process. 

But  before  this  hardening  process  of  the  spine  takes  place 
the  muscles  that  aid  in  supporting  the  spine  are  gradually 
reduced  in  strength,  by  constant  labor  in  holding  the  body  in 
an  unnatural  position.  This  shows  the  importance  of  the  sev- 

Questions.—  What  is  the  fourth  law  of  health  for  the  muscles  ?  Why 
is  it  important  that  exercise  be  taken  in  pure  air?  What  is  the  fifth 
rule  of  health  for  the  muscles?  What  is  said  of  light,  and  how  is  it  illus- 
trated ?  What  is  the  sixth  rule  ?  In  its  natural  position,  hy  what  is  the 
spine  held  upright  ?  What  is  the  effect  when  we  sit  or  stand  crooked  ? 
What  effect  has  such  a  habit  on  the  discs  of  the  spine  ?  Before  the  hard- 
ening process  takes  place,  how  are  the  muscles  weakened  ? 


LAWS  OF  HEALTH  AND  HAPPINESS.  83 

enth  rule  :  Take  care  that  the  muscles  of  the  trunk  are  not  weak- 
ened by  means  of  long -continued  unnatural  positions  of  the  spine. 

Wherever  any  portion  of  the  body  is  compressed  by  tight 
clothing  the  blood  can  not  run  freely  into  the  muscles  of 
that  part.  The  consequence  is,  these  muscles  are  reduced 
in  size  and  strength.  The  muscles  that  sustain  the  spine 
should  especially  be  protected  from  any  such  pressure. 

Ti^ht  articles  of  dress  around  the  neck,  or  legs,  or  arms, 
interfere  with  the  full  health  and  strength  of  the  muscles. 
This  shows  the  folly  of  attempting  to  cure  crookedness  or 
round  shoulders  by  corsets  or  bracers.  The  grand  rem- 
edy for  any  such  deformities,  is  a  proper  training  of  the 
muscles  in  pure  air.  This  shows  the  reason  of  the  eighth 
rule : 

Take  care  that  the  muscles,  especially  those  of  the  trunk, 
be  not  weakened  by  any  kind  of  tight  dress. 

In  cases  where  the  muscles  are  injured,  or  are  so  weak 
that  little  exercise  can  be  taken,  rubbing,  beating,  and  pinch- 
ing them,  so  as  to  increase  the  ffow  of  blood  into  them,  is 
very  important.  There  is  nothing  that  so  comforts  and 
strengthens  the  weak  as  having  t}ie  muscles  rubbed  and 
otherwise  exercised  by  intermitting  pressure,  especially  when 
it  can  be  done  in  pure  air  and  after  a  bath. 

In  hot  countries,  where  the  inhabitants  are  too  indolent 
to  use  their  own  muscles  in  the  proper  way,  it  is  deemed  a 
great  luxury  to  take  a  bath  and  then  have  the  muscles 
kneaded,  pinched,  and  otherwise  manipulated  by  bath  at- 
tendants. This  shows  the  reason  for  the  ninth  rule  :  When 
a  person  is  too  weak  to  use  the  muscles,  let  another  person  in- 
crease thejlow  of  blood  into  them  by  manipulations. 

There  is  nothing  so  indispensable  to  beauty  of  form  as 
the  proper  exercise  of  all  the  muscles.  It  is  rarely,  if  ever, 
the  case  in  this  nation  that  any  care  is  taken  in  this  respect. 
Children,  in  their  sports,  do  not  fail — especially  if  they  have 

Questions. — What  is  the  seventh  rule  of  health  for  the  muscles  ?  What 
is  the  effect  of  compression  on  the  muscles  ?  What  muscles  should  be 
especially  guarded  from  this  ?  What  is  said  of  curing  crookedness  ? 
What  is  the  true  remedy?  What  is  the  eighth  rule?  When  the  mus- 
cles are  too  weak  to  be  used  much,  what  can  be  done  instead  ?  What 
do  people  in  hot  countries  do  ?  What  is  the  ninth  rule  ?  What  is  indis- 
pensable to  beauty  of  form? 


84  PHYSIOLOGY  AND  CALISTHENICS. 

full  run  in  the  country — to  accomplish  this ;  but  grown  per- 
sons generally  confine  their  exercise  to  a  small  portion  of 
the  body.  In  this  way  the  perfect  and  rounded  form  of 
childhood  is  rarely  preserved  to  mature  life  as  it  might  be 
with  proper  care.  This  shows  the  need  of  the  last  rule : 
Let  special  care  be  directed  to  the  universal  development  of  all 
the  muscles  during  the  period  of  childhood  and  youth,  and  take 
care  that,  all  through  life,  the  muscles  of  the  whole  body  be  duly 
exercised. 

Questions. — Do  grown  persons  usually  secure  this  ?    What  is  the  last 
rule  of  health  for  the  muscles  ? 


LESSON  TWELFTH. 

LAWS  OF  HEALTH  FOR  THE  LUNGS. 

WE  have  seen  that  the  lungs  have  two  offices  to  perform : 
one  is,  to  prepare  the  food  sent  from  the  stomach  by  adding 
the  oxygen  of  the  air  to  the  chyle ;  the  other  is,  the  empty- 
ing out  from  the  body  the  carbonic  acid  and  water  which  are 
formed  in  the  capillaries  by  the  union  of  this  oxygen  with 
the  decayed  particles  of  the  body.  The  combination  of 
oxygen  with  carbon  and  hydrogen  in  the  capillaries  also 
produces  the  animal  heat  which  keeps  the  body  warmer  than 
the  air  around  us. 

Every  inspiration  takes  in  about  half  a  pint  of  fresh  air, 
which  is  added  to  the  air  already  in  the  lungs,  this  being 
about  three  pints.  We  inspire  about  twenty  times  every 
minute,  taking  about  one  hogshead  of  new  air  into  the  lungs 
every  hour,  and  expire  the  same  quantity  of  bad  air.  Thus 
every  pair  of  lungs  requires,  every  hour,  a  hogshead  of  pure 
air,  and  vitiates  the  same  quantity. 

Carbonic  acid  is  a  little  heavier  than  common  air;  but 
when  it  is  mixed  and  warmed,  as  it  is  in  our  lungs,  it  be- 
comes lighter  than  the  surrounding  cooler  atmospheres,  and 
rises.  Thus,  in  large  assemblies  in  churches,  the  air  at  the 
upper  part  of  the  room  is  more  impure  than  that  below, 
which  is  supplied  with  air  from  without  by  the  doors  and 
windows.  When  cold  and  warm  air  are  brought  together, 
the  warm  air  rises  and  the  cold  air  presses  downward.  This 
is  the  cause  of  the  motion  in  air  which  keeps  the  carbonic 

Questions. — What  two  offices  do  the  lungs  perform  ?  What  produces 
the  animal  heat  of  our  bodies?  How  much  air  is  taken  at  each  inspira- 
tion ?  How  many  times  a  minute  ?  How  much  new  air  do  we  inspire, 
and  how  much  bad  air  do  we  expire  each  hour  ?  How  much  pure  air  is 
needed  every  hour  by  every  pair  of  lungs  ?  What  is  said  of  the  weight 
of  carbonic  acid?  In  what  is  the  air  most  impure  in  churches  and  large 
assemblies  ?  When  cold  and  warm  air  come  together,  which  rises  ?  What 
keeps  the  carbonic  acid  from  the  lungs  and  skin  of  people  from  accu- 
mulating ? 


86  PHYSIOLOGY  AND  CALISTHENICS. 

acid  from  accumulating  in  any  one  place  where  many  peo- 
ple are  breathing. 

But  the  more  the  air  is  warmed,  and  the  more  houses  are 
made  close  so  that  the  outer  air  can  not  enter,  the  more  the 
breathing  of  those  in  these  houses  increases  the  carbonic 
acid  and  uses  up  the  oxygen. 

As  has  been  said,  every  pair  of  lungs  vitiates  a  hogshead 
of  air  every  hour ;  and  therefore  this  quantity  of  pure  air  is 
needed  each  hour,  by  every  individual,  both  by  night  and 
by  day,  in  order  to  secure  the  most  perfect  health  and  en- 
joyment of  life. 

There  is  no  way  in  which  houses  can  be  supplied  with 
pure  air  but  by  some  mode  of  ventilation  which  secures  the 
continuous  entrance  and  exit  of  as  much  pure  air  as  is 
breathed  by  the  inmates  of  these  houses.  Of  course,  the 
more  persons  are  in  one  room  or  one  house,  the  greater  ne- 
cessity of  increased  ventilation. 

The  introduction  of  warm  air  at  the  bottom  of  a  room, 
and  the  construction  of  properly-placed  ventilators  for  the 
escape  of  this  air  out  of  the  room,  is  a  sure  mode  of  supply- 
ing a  room  with  pure  air.  But  unless  great  care  is  taken, 
the  air  thus  heated  will  be  too  dry  and  too  warm. 

Open  fire-places,  that  make  a  constant  draught  of  the  air 
of  a  room  upward  and  outward,  insure  a  constant  supply  of 
fresh  air  from  the  doors  and  windows. 

But  close  stoves,  with  tight  doors  and  windows,  make  it 
almost  certain  that  the  inmates  of  a  room  will  constantly 
breathe  impure  air,  which  will  act  as  a  slow  poison  in  under- 
mining the  constitution.  And  when  the  constitution  is  thus 
weakened,  diseases  of  all  sorts  find  ready  entrance. 

These  remarks  illustrate  the  first  law  of  health  for  the 
lungs  :  JLvery  pair  of  lungs  should  have  a  supply  of  pure  air  at 
the  rate  of  one  hogshead  for  every  hour. 

It  has  been  shown  that  there  are  two  processes  for  filling 

Questions. — What  is  the  effect  of  warming  the  air  and  making  houses 
very  tight  and  close  ?  How  much  pure  air  should  each  person  in  a  house 
have  every  hour  ?  How  is  the  only  way  to  secure  this  ?  What  is  a  sure 
mode  of  supplying  a  room  with  pure  air  ?  Why  does  this  require  care  ? 
What  is  the  benetit  of  open  fire-places  and  grates  ?  What  is  the  evil  of 
close  stoves  and  tight  windows?  How  does  impure  air  affect  the  consti- 
tution ?  What  is  the  consequence  of  this  ?  What  is  the  first  law  of  health 
for  the  lungs  ?  What  are  the  two  processes  of  filling  the  lungs  with  air? 


LAWS  OF  HEALTH  FOR  THE  LUNGS.  £7 

the  lungs :  one  by  the  expanding  outward  and  upward  of 
the  ribs ;  and  the  other  by  the  action  of  the  diaphragm  and 
the  muscles  of  the  abdomen.  Of  course,  any  tight  clothing 
around  the  ribs  prevents  their  action  in  breathing ;  and  tight 
dressing  around  the  lower  part  of  the  body  serves  also  to 
lessen  the  abdominal  breathing.  All  such  compressions 
make  it  certain  that  a  portion  of  the  air-cells  of  the  lungs 
will  never  receive  any  air.  In  consequence  of  this  the  blood 
will  not  be  properly  supplied  with  oxygen,  and  the  consti- 
tution is  gradually  weakened.  This  illustrates  the  import- 
ance of  the  second  law  of  health :  The  body  should  never  be 
so  constrained  by  the  dress  as  to  impede,  in  the  least  degree,  the 
movement  of  the  ribs  or  abdominal  muscles  in  breathing. 

It  has  been  shown  how  the  body  may  be  so  altered  in 
form  as  to  become  permanently  crooked,  and  the  shoulders 
rounded.  Both  these  distortions  diminish  the  space  allowed 
to  the  lungs.  A  person  with  back  bent  must  have  the  lungs, 
stomach,  arid  abdomen  pressed  together  in  front  so  as  to  di- 
minish the  capacity  for  a  full  inflation  ;  while  round  shoul- 
ders make  a  flat  and  narrow  chest,  and  give  little  space  for 
the  lungs,  This  shows  the  importance  of  the  third  law  of 
health  for  the  Jungs ;  The  habitual  positions  of  the  body  it 
ivalking,  sitting,  and  sleeping  should  be  such  as  to  givejull  ex- 
pansion to  the  lungs  in  breathing, 

It  is  probable  that  there  is  no  law  of  health  BO  universally 
violated  by  all  classes  of  persons  as  the  one  which  demands 
that  every  pair  of  lungs  should  Jiave  fresh  air  at  the  rate  of 
a  hogshead  an  hour,  If  all  the  poisonous  matter  that  pours 
from  nose  and  mouth,  and  exhales  from  the  skin,  were 
colored,  so  as  to  be  visible,  and  we  should  see  a  black  or 
blue  vapor  accumulating  around  us  as  fast  as  the  air  of  a 
room  was  vitiated,  there  would  be  an  instant  change  in  the 
feeling  and  conduct  of  mankind, 

But  as  it  is,  the  decayed  particles  of  our  bodies  are  float- 

Questimrut.—  What  is  the  effect  of  tight  clothing  around  the  ribs  ?  What 
around  the  lowest  part  of  the  body  ?  What  does  all  such  compression  do  ? 
What  is  the  consequence  ?  What  is  the  second  law  of  health  for  the 
lungs?  What  effect  is  produced  when  a  person  is  crooked  and  round- 
shouldered  ?  What  is  the  effect  of  a  back  bent  ?  What  is  the  effect  of 
round  shoulders?  What  is  the  third  law  of  health  for  the  lungs  ?  What 
law  of  health  is  the  most  violated  ?  What  would  be  the  effect  if  the  ex- 
halations from  the  lungs  and  skin  were  colored? 


88  PHYSIOLOGY  AND  CALISTHENICS. 

ing  about  us,  and  accumulating  around  our  sleeping  pillows, 
every  day  and  every  night.  At  every  inspiration  we  take  in 
air  thus  adulterated.  This  is  spread  through  the  multitudi- 
nous air-cells,  whose  membranous  extent  equals  the  floor 
of  a  room  twelve  feet  square,  and  then  is  expired  with  a 
still  larger  amount  of  unhealthful  mixture. 

And  the  richer  our  people  grow  the  tighter  they  make 
their  doors  and  windows,  and  the  more  they  multiply  stoves 
in  sitting  and  sleeping  rooms,  and  the  less  they  exercise  in 
pure  air.  While  in  some  wretched  country  hovel  the  poor 
drink  abundantly  the  life-inspiring  and  pure  breath  of  heav- 
en every  hour  of  the  day  and  night,  the  children  of  wealth 
sip  it  only  for  an  hour  or  two,  as  they  ride  abroad  in  their 
luxurious  equipages  for  "exercise  and  air." 

Questions. — What  is  said  of  the  decayed  particles  of  our  bodies  ?  What 
is  the  extent  of  the  membrane  of  the  air-cells  if  all  were  united  ?  What 
is  the  effect  of  growing  richer  ?  How  are  the  poor  better  provided  ? 


LESSON  THIRTEENTH. 

LAWS   OF   HEALTH   FOR   THE    ORGANS    OF   DIGESTION   AND 
NUTRITION. 

WE  have  seen  that  the  nourishment  for  the  body  is  pre- 
pared in  the  stomach  and  other  intestines,  and  then  carried 
through  the  lacteals  and  thoracic  duct  to  a  large  vein  which 
conducts  it  to  the  heart.  Then  it  passes  from  the  heart  to 
the  lungs,  to  obtain  oxygen  from  the  air,  which  completes  its 
preparation. 

The  health  of  the  body  is  greatly  dependent  on  the  kind 
of  food  taken,  some  being  much  more  favorable  to  health 
than  others ;  and  we  will  first  notice  some  facts  that  arc 
useful  to  guide  in  the  proper  selection  of  nourishment. 

ANIMAL  AND  VEGETABLE  FOOD. 

All  kinds  of  food  are  composed  chiefly  of  the  four  ele- 
ments oxygen,  hydrogen,  carbon,  and  nitrogen.  It  is  the  dif- 
ferent proportions  in  which  these  elements  are  combined  that 
cause  all  the  varieties  in  both  animal  and  vegetable  food. 
Wheat  and  potatoes,  for  example,  have  precisely  the  same 
ingredients  as  beef  or  any  other  meat,  only  in  different  pro- 
portions. 

But  the  health  of  the  body  requires  that,  in  certain  cir- 
cumstances, one  kind  of  food,  in  which  one  of  these  ele- 
ments abounds,  shall  be  avoided,  while  in  other  cases  it  is 
necessary. 

HEAT-FORMING  AND  FLESH-FORMING  FOOD. 

The  two  purposes  of  food  are,  first,  to  supply  the  nour- 

Questions. — Where  is  the  nourishment  for  the  body  prepared  K  Where 
and  by  what  is  it  carried  ?  For  what  does  it  pass  from  the  heart  to  the 
lungs  ?  On  what  is  the  health  of  the  body  greatly  dependent  ?  Of  what 
four  elements  are  all  kinds  of  food  composed  ?  What  is  it  that  cause's  all 
the  varieties  of  food  ?  What  is  said  of  wheat,  potatoes,  beef,  and  other 
meat  ?  What  does  the  health  of  the  body  require  ?  What  are  the  two 
purposes  oi  food? 


90  PHYSIOLOGY  AND  CALISTHENICS. 

ishment  that  takes  the  place  of  the  old  and  decayed  particles 
of  the  body ;  and,  second,  to  furnish  the  fuel  needed  in  the 
capillaries  to  warm  the  body.  When  the  atmosphere  is 
warm,  less  heat  needs  to  be  manufactured  within ;  but  in 
very  cold  air  a  large  supply  of  carbon  and  oxygen  must  be 
carried  to  the  capillaries,  to  supply  the  heat  that  is  carried 
off  by  the  surrounding  atmosphere.  With  reference  to  this, 
food  is  divided  into  the  two  classes  called  heat-forming  and 
flesh-forming.  Those  substances  that  contain  the  most 
carbon  are  those  which  best  supply  fuel  for  warming  the 
body.  Among  these,  sugar,  molasses,  the  fat  of  animals, 
butter,  and  oils  of  all  kinds,  are  the  most  common.  On  the 
other  hand,  the  flesh  of  animals  divested  of  the  fat,  and 
some  of  the  vegetables,  have  least  carbon. 

From  this  it  is  manifest  that  it  is  needful  to  regulate  the 
food  with  reference  to  the  quantity  of  carbon  required  to 
warm  the  body.  If  an  excess  is  taken  into  the  system,  all 
the  organs  are  overworked  in  throwing  it  off. 

Nitrogen  is  one  of  the  ingredients  of  muscle  or  flesh,  and 
therefore  no  animal  can  live  a  long  time  on  food  which  is 
destitute  of  this  element. 

The  flesh  of  animals  furnishes  this  element  in  larger  pro- 
portion than  vegetable  food.  But  nitrogen  is  a  constituent 
in  wheat,  rye,  oats,  potatoes,  and  various  vegetables,  thougli 
not  in  so  large  a  proportion  as  in  animal  food.  Thus  an- 
imal and  vegetable  food  both  supply  all  the  elements  need- 
ed for  the  perfect  health  of  the  body,  and  we  need  only 
proper  knowledge  and  self-control  to  regulate  the  selection 
according  as  circumstances  vary. 

STIMULATING   FOOD. 

It  is  found  that  those  articles  are  most  stimulating  which 
contain  the  most  nitrogen.  Such  food  makes  the  heart  beat 
quicker,  and  all  the  organs  of  the  body  work  faster  than  less 

Questions. — What  is  the  difference  when  the  atmosphere  is  warm  or 
cold  ?  How  is  food  divided  with  reference  to  this  ?  What  substances  are 
best  for  warming  the  body  ?  What  are  those  that  contain  the  most  car- 
bon '?  What  have  least  carbon  ?  What  is  the  effect  when  too  much  car- 
bon  is  taken  in  the  food  ?  What  is  said  of  nitrogen  ?  What  food  fur- 
nishes the  most  nitrogen  ?  What  vegetable  articles  contain  nitrogen  ? 
What  is  said  of  both  animal  and  vegetable  food  ?  STIMULATING  FOOD  : 
What  articles  are  most  stimulating  ?  How  do  they  affect  the  system  ? 


ORGANS  OF  DIGESTION  AND  NUTRITION.  91 

stimulating  articles.  The  most  stimulating  of  all  food  is 
the  flesh  of  animals,  which,  as  before  stated,  contains  more 
nitrogen  than  any  other  article. 

NOURISHING  FOOD. 

Articles  that  contain,  in  a  given  weight,  the  largest 
amount  of  the  elements  that  both  warm  and  nourish  the 
body,  are  the  most  nourishing  or  nutritious.  There  are 
calculations  made  by  chemists  which  show  the  amount  of 
nourishment  in  each  article  of  food.  By  these  it  appears 
that  the  common  idea  that  animal  food  contains  more  nour- 
ishment than  vegetable  is  incorrect. 

Beans  and  peas  are  found  to  have  more  nutriment  in  a 
given  weight  than  any  other  common  food.  And  wheat 
and  rye  flour  have  more  nourishment  in  a  given  weight 
than  beef,  or  any  kind  of  meat.  It  is  the  stimulating  prop- 
erty of  meat  which  has  led  to  the  impression  that  it  is  more 
nourishing  than  a  vegetable  diet. 

The  tables  made  by  chemists,  giving  the  amount  of  nutri- 
ment in  each  kind  of  food,  show  that  while  the  flesh  of  an- 
imals (not  the  fat)  in  every  hundred  pounds  has  twenty-five 
of  solid  matter  to  seventy-five  of  water,  bread  has  just  the 
reverse;  that  is,  seventy-five  pounds  of  solid  matter  to 
twenty-five  pounds  of  water. 

All  the  experiments  that  have  been  made  show  also  that 
vegetable  food  digests  quicker  than  animal.  Thus,  bean 
soup,  boiled  rice,  potatoes,  stale  bread,  and  several  other 
articles,  digest  sooner  than  any  kind  of  meat  or  any  kind  of 
meat  broth. 

The  wrorking  people  in  almost  every  nation  are  obliged  to 
live  almost  entirely  on  vegetable  diet,  because  it  is  so  much 
cheaper ;  for  it  takes  fifteen  times  as  much  land  to  provide 

Questions. — Which  is  the  most  stimulating  of  all  food  ?  NOURISHING 
FOOD:  What  kind  of  articles  are  the  most  nourishing?  Which  is  most 
nourishing — animal  or  vegetable  food?  What  food  has  most  nutriment? 
Which  has  most  nutriment  in  a  pound — wheat,  bread,  or  beef?  Why 
has  meat  been  considered  more  nourishing  than  a  vegetable  diet?  In 
the  flesh  of  animals  what  proportion  is  solid  matter?  What  is  the  pro- 
portion in  bread?  Which,  then,  has  most  nourishment  in  a  pound? 
Which  digests  the  quickest?  What  articles  are  mentioned  as  examples? 
What  do  working  people  live  on  in  most  nations,  and  why?  How  much 
more  land  is  required  to  supply  animal  food  than  vegetable  ? 


92  PHYSIOLOGY  AND  CALISTHENICS. 

animal  food  as  it  does  to  supply  a  vegetable  diet.  The 
working  people  in  Ireland  live  on  potatoes.  The  peasantry 
of  Lancashire  and  Cheshire,  who  are  the  handsomest  race 
in  England,  live  chiefly  on  potatoes  and  butter-milk.  The 
bright  and  hardy  Arabs  live  almost  entirely  on  vegetable 
food.  The  brave  and  vigorous  Spartans  never  ate  meat. 
Most  of  the  hardiest  soldiers  in  Northern  Europe  seldom 
taste  of  meat.  From  the  creation  to  this  day  more  than 
two-thirds  of  mankind  never  have  eaten  animal  food ;  and, 
except  in  America,  it  is  rare  that  the  strongest  laborers  eat 
any  meat. 

It  is  also  a  fact,  that  when,  in  past  time,  various  great 
men  wished  to  have  their  heads  unusually  clear  for  intellect- 
ual labor,  they  gave  up  animal  food. 

These  things  are  stated  to  aid  in  removing  the  false  no- 
tion that  meat  is  more  nourishing  than  other  food,  and  to 
show  that  it  is  not  necessary  to  the  perfect  development 
both  of  mind  and  body. 

When  men,  from  any  cause,  need  to  be  not  only  nour- 
ished but  stimulated  by  food,  then  animal  food  is  the  best. 
When  they  need  to  have  their  body  well  nourished,  and  yet 
not  stimulated,  then  vegetable  food  is  the  best. 

HIGHLY   CONCENTRATED   FOOD.       INNUTRITIOUS   FOOD. 

There  is  a  certain  amount  of  bulk  necessary  to  enable 
the  stomach  to  perform  the  digestive  process.  For  this  rea- 
son, food  that  is  so  highly  concentrated  as  to  supply  much 
nutrition  in  little  space  is  not  healthful.  In  order  to  render 
such  articles  digestible  there  must  be  a  certain  mixture  of 
innutritious  matter,  that  passes  through  the  intestines  with- 
out digestion  or  assimilation.  The  use  of  such  innutritious 
food  is  to  increase  the  bulk  and  to  stimulate  the  organs.  It 
is  owing  to  this  that  bread  of  unbolted  wheat  is  more  easily 
digested  than  that  made  of  fine  wheat. 

Questions. — What  is  said  of  the  working  people  of  Ireland  ?  Of  Lan- 
cashire and  Cheshire  ?  Of  the  Arabs  ?  Of  the  Spartans  ?  The  hardiest 
soldiers  of  Northern  Europe  ?  What  proportion  of  mankind  never  eat 
animal  food  ?  When  great  men  wish  to  have  their  heads  clear,  what  have 


unbolted  wheat  bread  best  ? 


ORGANS  OF  DIGESTION  AND  NUTRITION.  93 

DIGESTIBLE   FOOD. 

Food  is  digestible  in  proportion  to  the  facility  with  which 
it  is  acted  on  by  the  gastric  juice. 

Some  articles  of  food  that  contain  abundant  nourishment 
really  yield  but  a  small  supply,  because  they  do  not  easily 
digest ;  while  others,  that  digest  more  readily,  afford  more 
nourishment,  though  their  relative  amount  of  nutriment  is 
small.  It  is  owing  to  this  fact  that  those  kinds  of  meat 
which  digest  readily  are  more  nourishing,  in  certain  states 
of  the  stomach,  than  much  more  nutritive  articles,  such  as 
beans  and  peas,  which  are  more  difficult  of  digestion. 

The  above  facts  in  regard  to  the  nature  of  different  kinds 
of  food,  are  the  foundation  of  the  rules  that  are  to  guide  in 
its  selection. 

RULES  FOR  SELECTING  FOOD. 

No  person  should  be  confined  exclusively  to  one  kind  of 
food,  unless  it  be  one  which  combines  all  the  elements  re- 
quired in  nourishing  all  parts  of  the  body.  Experiments 
have  been  tried  on  dogs  and  cats,  which  show  that  an  ani- 
mal fed  exclusively  on  fat,  or  sugar,  or  any  article  that  is 
chiefly  carbon,  without  any  nitrogen,  will  become  unhealthy, 
and  live  but  a  short  time. 

Milk  and  eggs  have  all  the  elements  needed  by  the  body 
in  good  proportions.  So  have  wheat,  rye,  corn,  potatoes, 
and  many  other  vegetables,  as  well  as  some  of  the  fruits. 
This,  then,  is  the  first  rule  for  selecting  food :  There  should 
always  be  such  variety  in  food  as  to  furnish  all  the  elements  need- 
ed to  nourish  the  body. 

In  a  warm  climate  the  body  does  not  need  much  heat 
generated  within.  And  the  air,  being  diluted  with  heat, 
contains  less  oxygen  to  burn  the  carbon  in  the  capillaries. 
In  reference  to  this,  food  that  contains  much  carbon,  such 
as  oil,  sugar,  fat,  and  the  like,  should  be  avoided.  And  as 


more  nounsning  tnan  otnersr  wnat  is  said  01  one  exclusive  Kina  01 
food  ?  What  have  experiments  shown  ?  What  articles  contain  all  the 
elements  needed  in  the  body  ?  What  is  the  first  rule  for  selecting  food  ? 
Why  should  food  containing  much  carbon  be  avoided  in  a  warm  climate  ? 
What  kinds  of  food  are  of  this  class  ? 


94  PHYSIOLOGY  AND  CALISTHENICS. 

heat  is  stimulating  and  exhausting,  it  is  important  that  the 
food  taken  in  warm  weather  should  be  cooling  and  unstim- 
ulating.  For  this  reason,  in  a  hot  season  or  climate,  animal 
food,  which  is  the  most  stimulating  of  any,  should  be  avoid- 
ed, and  the  diet  consist  chiefly  of  bread,  fruits,  and  vege- 
tables, which  are  nourishing  but  not  stimulating.  As  cold 
weather  comes  on,  meat  and  oily  substances  may  be  eaten 
with  more  safety.  Then,  again,  when  spring  returns,  they 
should  be  relinquished,  or  reduced  in  quantity.  This,  then, 
is  the  second  rule :  The  selection  of  food  should  vary  with 
temperature  and  seasons. 

The  organs  of  young  children  are  more  sensitive  and  ex- 
citable than  those  of  mature  persons.  For  this  reason,  a 
nutritious  diet  of  milk,  bread,  fruit,  and  vegetables  is  more 
suitable  than  stimulating  animal  food. 

Regard  should  also  be  paid  to  temperament,  both  in  chil- 
dren and  in  adults.  Some  persons  are  of  a  very  excitable 
temperament,  and  such  insure  longer  life  and  better  health 
by  a  nourishing  unstimulating  diet.  Others  are  cool,  slow, 
and  phlegmatic.  Such  can  safely  eat  more  stimulating 
food,  and,  in  certain  cases,  it  is  more  healthful  than  any 
other.  A  person  of  full  habit  and  excitable  temperament, 
in  order  to  secure  long  life,  should  be  confined  almost  ex- 
clusively to  a  diet  of  bread,  fruit,  and  vegetables.  This,  then, 
is  the  third  rule  :  In  selecting  food  regard  should  be  had  to  age 
and  temperament. 

The  state  of  health,  especially  of  the  digestive  organs,  is 
to  be  regarded.  When  there  is  a  tendency  to  constipation, 
highly  concentrated  food,  such  as  candies,  cakes,  rice,  and 
fine  flour,  should  be  avoided,  and  fruits,  coarse  bread,  and 
vegetables  be  sought.  When  there  is  a  tendency  to  diar- 
rhea, then  rice,  fine  flour,  and  other  concentrated  food  should 
be  sought,  and  fruits  and  vegetables  avoided. 

When  the  digestive  organs  are  very  sensitive  and  easily 

Questions. — Why  should  animal  food  be  avoided  in  warm  weather? 
What  is  the  second  rule  for  selecting  food  ?  What  is  said  of  young  chil- 
dren ?  What  diet  is  best  for  them  ?  What  food  should  persons  of  excit- 
able temperament  seek?  What  should  the  phlegmatic  seek?  What  is 
said  of  persons  of  full  habit  and  excitable  temperament  ?  What  is  the 
third  rule  ?  When  there  is  a  tendency  to  constipation,  what  sort  of  food 
should  be  avoided,  and  what  should  be  sought  ?  Wha*  should  be  done 
when  there  is  a  tendency  to  diarrhea  ? 


ORGANS  OF  DIGESTION  AND  NUTRITION.  95 

affected,  it  is  important  to  adopt  an  unstimulating,  yet  nu- 
tritious diet  as  soon  as  warm  weather  approaches.  Many 
young  children  would  be  saved  from  early  death  by  atten- 
tion to  these  rules. 

Owing  to  habit  or  constitution  some  kinds  of  food  are 
better  adapted  to  the  stomach  of  one  person  than  to  that 
of  others.  Experience  is  a  better  guide  than  theories.  Such 
food  as  disturbs  the  stomach  should  be  avoided,  whatever  it 
may  be.  And  food  that  is  difficult  to  digest  should  be  whol- 
ly avoided,  especially  by  those  of  delicate  constitution  or 
poor  health.  Nothing  taxes  all  the  organs  of  the  body  so 
much  as  food  that  will  not  digest  properly,  and  yet  must  in 
some  way  be  carried  out  of  the  body. 

Universal  experience  has  shown  that  unmixed  and  simple 
food  digests  more  easily  than  rich  and  complicated  articles. 
New  bread  is  far  more  difficult  of  digestion  than  stale,  be- 
cause mastication  changes  it  to  a  compact  dough  form, 
which  does  not  readily,  unite  with  the  gastric  juice.  It  is 
quite  the  reverse  with  stale  bread. 

Oils  and  fats  are  much  more  difficult  to  digest  when  cook- 
ed than  in  their  natural  state.  All  articles  made  rich  writh 
butter,  sugar,  and  spices,  are  difficult  to  digest.  From  these 
facts  the  fourth  rule  is  derived :  In  selecting  food  regard 
should  be  had  to  its  relative  digestibility  and  to  the  state  of 
health,  especially  of  the  digestive  organs. 

Questions.—  What  should  be  done  when  the  digestive  organs  are  very 
sensitive,  and  easily  affected  ?  What  is  said  of  food  that  disturbs  the 
stomach,  or  is  difficult  to  digest  ?  What  severely  taxes  all  the  organs  of 
the  body  ?  What  is  said  of  simple  food  ?  Of  new  bread  ?  Of  stale  bread  ? 
What  articles  are  difficult  to  digest  ?  What  is  the  fourth  rule  for  select- 
ing food  ? 


LESSON  FOURTEENTH. 

LAWS    OF   HEALTH   FOR   THE   ORGANS    OF   DIGESTION   AND 
NUTRITION. 

PHYSICIANS  and  physiologists  maintain  that  there  is  more 
sickness  and  death  caused  by  excess  in  the  quantity  of  food 
taken  than  by  the  violation  of  any  other  law  of  health.  The 
reason  of  this  is  that  men  have  so  abused  nature  that  appe- 
tite has  ceased  to  be  a  guide  to  most  persons  as  to  the  amount 
of  food  needed.  Mankind  collect  a  great  variety  of  articles 
to  tempt  the  .palate,  and  then  eat  one  thing  after  another 
till  they  feel  full,  and  can  eat  no  more.  In  this  way  the 
stomach  receives  far  more  than  is  required  to  nourish  the 
body,  and  thus  the  nervous  powers,  together  with  the  lungs, 
kidneys,  bowels,  skin,  and  lymphatics,  are  overtaxed  to 
throw  out  of  the  system  this  excess.  The  energies  of  the 
body  are  slowly  and  gradually  worn  down  by  this  excess  of 
useless  labor. 

ON   THE    QUANTITY   OF   FOOD. 

The  following  presents  what  should  guide  in  reference  to 
the  quantity  of  food. 

Persons  who  labor  or  exercise  any  way  demand  more 
food  than  those  of  sedentaiy  habits.  Whenever,  therefore, 
any  changes  are  made  from  active  to  sedentary  habits,  great 
care  should  be  taken  to  diminish  the  quantity  of  food.  This 
is  especially  important  to  young  persons,  who  change  from 
active  home-duties  to  the  inactive  habits  of  students.  Such 
ought  to  deny  themselves,  even  when  their  appetite  would  lead 
to  as  large  an  allowance  as  common.  Thus,  in  a  short  time, 
the  appetite  will  accommodate  to  the  real  wants  of  the  body. 

Questions.—  What  is  the  cause  of  more  sickness  and  death  than  any 
thing  else  ?  What  is  the  reason  ?  How  do  mankind  tempt  the  palate  to 
excess?  What  is  the  consequence  ?  What  is  said  of  persons  who  labor? 
What  is  said  of  changes  from  active  to  sedentary  habits  ?  To  whom  is 
it  especially  important  ?  What  should  such  do  ? 


ORGANS  OF  DIGESTION  AND  NUTRITION.  97 

The  fact  that  the  stomach  of  most  persons  in  this  nation 
of  plenty  has  been  so  accustomed  to  more  food  than  the 
system  requires,  is  the  reason  why  the  appetite  can  not  guide, 
and  reason  must  take  its  place.  Most  persons  eat  more  than 
they  need,  and  the  stomach  accommodates  till  a  habit  is 
formed.  And  then  there  may  be  a  feeling  of  emptiness,  even 
when  food  is  not  needed. 

The  great  preservative  against  excess  in  food  is  a  simple 
diet.  When  the  food  is  plain,  and  no  tempting  variety  stim- 
ulates the  palate,  most  persons  will  take  only  what  the  wants 
of  the  system  require.  But  where  there  is  a  succession  of 
articles,  and  those  of  a  tempting  nature,  almost  every  per- 
son will  eat  more  than  is  needful,  and  thus  overtask  the 
organs  of  the  body  in  throwing  off  the  excess. 

There  is  a  class  of  articles  called  condiments,  that  stimu- 
late the  appetite  to  an  unnatural  degree.  Pepper,  mustard, 
and  spices,  are  those  most  commonly  used.  These  articles 
have  very  little  nourishment,  are  entirely  needless,  and  al- 
ways tend  to  create  a  false  appetite.  Besides  this,  they  are 
inflammatory  in  their  nature,  and  stimulating  to  the  nervous 
system.  The  excessive  use  of  salt,  sugar,  and  molasses,  is  a 
method  of  stimulating  the  appetite  by  food  which,  in  proper 
quantities,  is  healthful.  Articles  preserved  in  salt,  sugar, 
or  vinegar,  are  neither  as  easily  digested,  nor  as  healthful 
as  those  in  the  natural  state.  In  reference  to  these  facts, 
the  following  rule  is  very  important:  The  quantity  of  food 
should  vary  with  the  amount  of  exercise  taken,  and  excess  should 
be  guarded  against  by  a  simple  diet,  and  the  avoidance  of  con- 
diments. 

ON   THE   TIME   AND   MANNER   OF   TAKING   FOOD. 

There  is  no  way  in  which  children  have  their  stomachs 
weakened  so  frequently  as  by  irregular  and  frequent  eating. 

Questions. — What  is  the  reason  why  the  appetite  can  not  guide? 
Why  do  some  feel  an  emptiness  when  they  do  not  need  food  ?  What 
is  the  great  preventive  against  excess  in  food  ?  What  is  the  conse- 
quence of  a  variety  of  tempting  articles?  What  are  condiments? 
Mention  some  of  them.  What  is  the  effect  of  eating  them  ?  What  is 
said  of  salt,  sugar,  and  molasses?  What  is  said  of  articles  preserved 
in  them  ?  What  is  the  rule  in  regard  to  the  quantity  of  food  ?  What 
is  the  way  in  which  children  have  their  stomachs  most  frequently  weak- 
ened ? 

G 


98  PHYSIOLOGY  AND  CALISTHENICS. 

None  of  the  muscles  of  the  body  are  taxed  so  severely  as 
those  of  the  stomach,  and  they  need  periods  of  rest.  If, 
therefore,  there  is  a  constant  entrance  of  food  into  the  stom- 
ach, there  is  no  time  for  rest,  and  a  constant  mixture  of 
partly-digested  and  newly-arrived  food  interrupts  the  nat- 
ural process  of  digestion.  From  two  to  three  hours  pass 
before  the  stomach  ceases  its  muscular  action,  and  then  it 
needs  two  or  three  hours  to  rest.  The  meals,  therefore, 
should  be  five  or  six  hours  apart  for  grown  persons.  Chil- 
dren, who  are  growing,  and  whose  organs  act  faster,  may 
eat  a  small  luncheon  between  meals  with  advantage,  if  they 
feel  hungry  enough  to  eat  bread  alone,  but  not  otherwise. 
The  above  shows  the  importance  of  the  first  rule:  Food 
should  be  taken  at  regular  times,  and  at  intervals  of  jive  or  s?> 
hours.  No  food  should  be  put  into  the  stomach  while  the  digest- 
ive process  is  incomplete. 

It  has  been  shown  that  whenever  any  of  the  muscles  are 
exercised,  the  blood  flows  more  abundantly  to  them  to  sup- 
ply the  nourishment  needed.  Every  movement  of  a  muscle 
hastens  the  decay  of  its  particles,  and  increases  the  demand 
for  fresh  nutriment.  Therefore,  when  the  stomach  has  a 
full  meal  to  digest,  a  portion  of  the  blood  must  leave  other 
parts  of  the  body  for  this  service.  But  if  during  the  time 
of  digestion  the  muscles  of  the  body  are  thrown  into  vigor- 
ous exercise,  they  draw  off  the  blood,  and  thus  the  stomach 
is  robbed  of  its  proper  proportion.  So  if  the  brain  is  set  to 
work  vigorously  after  a  full  meal,  it  draws  off  the  blood 
which  is  needed  by  the  stomach.  This  shows  the  need  of 
the  second  rule  :  Immediately  after  eating  a  full  meal,  vigor- 
ous exercise,  either  of  body  or  mind,  should  be  avoided.  Slight 
exercise,  like  riding,  or  agreeable  mental  activity,  such  as 
lively  conversation,  are  favorable  to  good  digestion. 

When  the  body  is  exhausted  by  labor  or  vigorous  exer- 

Questions.—  What  is  said  of  the  muscles  of  the  stomach  ?  What  is  the 
effect  of  mixing  new  and  partly  digested  food?  How  long  do  the  mus- 
cles of  the  stomach  work  after  taking  food  ?  How  much  rest  do  they 
need  before  eating  again  ?  How  far  apart  should  the  meals  be  ?  What 
is  said  of  children  ?  What  is  the  first  rule  in  regard  to  the  time  and 
manner  of  taking  food  ?  What  is  said  of  the  exercising  of  tl)£  muscles? 
What  effect  does  it  have  on  the  blood  when  the  stomach  has  a  full  meal 
to  digest?  What  is  the  effect  if  the  brain  is  set  to  work  after  a  meal? 
What  is  the  gecond  rule  ? 


ORGANS  OF  DIGESTION  AND  NUTRITION.  99 

cise,  the  stomach  should  not  be  taxed  by  the  labor  of  di- 
gestion ;  for  the  nervous  energies  of  the  whole  system 
have  been  employed  in  labor,  and  there  is  not  a  proper  sup- 
ply for  the  stomach  till  a  period  of  rest  intervenes.  So  after 
protracted  mental  labor,  the  whole  body  needs  a  period  of 
repose  before  the  stomach  can  properly  be  called  to  labor. 
This  shows  the  reason  for  the  third  rule :  A  half  hour  or  an 
hour  of  rest  should  intervene  after  vigorous  exercise,  either  of 
mind  or  body,  before  eating. 

During  the  period  of  sleep,  the  brain  being  inactive  does 
not  send  out  its  supply  of  nervous  fluid  as  in  waking  hours, 
and  consequently  all  the  functions  of  life  go  on  slower,  and 
the  system  has  not  its  full  power.  This  is  shown  by  the 
respiration,  which  is  slower  during  sleep  than  at  other  times. 
Of  course  the  stomach  shares  in  this  temporary  diminution 
of  power.  Though  many  persons  have  strong  stomachs,  so 
that  they  can  digest  food  well  even  in  the  feebler  hours  of 
sleep,  still  it  is  imposing  labor  on  the  stomach  at  a  wrong- 
tin^.  This  is  especially  injurious  to  such  as  have  a  weak 
constitution  or  weak  digestive  powers.  The  fourth  rule, 
then,  is  important :  Let  two  or  three  hours  intervene  between 
eating  and  sleeping. 

The  position  of  the  body  has  an  important  influence  on 
the  health  of  the  stomach.  A  habit  of  standing  and  sitting 
crooked  interferes  with  the  functions  of  the  stomach  and 
bowels.  These  organs  are  thus  crowded  into  an  unnatural 
position,  and  have  not  room  to  perform  their  operations 
properly.  Therefore  the  fifth  rule  is  important :  Be  careful 
not  to  interfere  with  the  process  of  digestion  by  bad  positions  of 
the  body. 

There  is  no  portion  of  the  body  so  intimately  connected 
with  the  stomach  and  the  liver  as  the  skin.  We  have  shown 
that  the  lining  of  the  stomach  and  intestines  is  in  fact  only 
a  continuation  of  the  outer  skin.  The  custom  of  physicians 

Questions.—  Why  should  not  the  stomach  be  taxed  by  digestion  after 
severe  labor  of  body  or  mind  ?  What  is  the  third  rule  in  regard  to  the 
time  and  manner  of  taking  food?  How  is  the  brain  during  sleep?  What 
is  the  consequence  ?  How  is  respiration  during  sleep  ?  What  is  the 
fourth  rule  ?  What  is  said  of  the  position  of  the  body  ?  How  does  crook- 
ed sitting  and  standing  operate  ?  What  is  the  fifth  rule  ?  What  organ 
is  the  most  intimately  connected  with  the  stomach  ?  What  is  the  lining 
of  the  stomach  and  intestines  ? 


100  PHYSIOLOGY  'AND  CALISTHENICS. 

to  examine  the  tongue  results  from  the  fact  of  a  sympathy 
which  exists  between  the  interior  skin  and  the  skin  of  the 
tongue,  so  that  any  diseased  state  within  the  body  extends 
more  or  less  to  the  mouth,  especially  to  the  tongue.  This 
sympathy  between  the  outer  and  inner  skin  makes  it  im- 
portant to  the  stomach  that  we  should,  by  ablution,  and  all 
other  methods,  keep  the  outer  skin  in  perfect  health.  There- 
fore the  sixth  rule  is  important :  Attend  to  the  health  and 
purity  of  the  skin  as  one  mode  of  securing  a  healthy  stomach. 

It  has  been  shown  that  the  process  of  respiration,  when 
perfect  and  natural,  involves  the  mutual  action  of  the  dia- 
phragm and  abdominal  muscles,  by  which  the  lower  intes- 
tines are  constantly  kept  in  gentle  motion.  This  is  a  very 
important  stimulus  to  the  process  of  digestion.  Of  course 
any  mode  of  dress  that  restrains  the  movement  of  the  ribs 
and  abdominal  muscles  interferes  with  this  process.  From 
this  results  the  importance  of  the  seventh  rule :  Be  careful 
not  to  interrupt  the  process  of  digestion  by  tight  clothing  around 
the  middle  or  lower  portions  of  the  body. 

The  health  and  well-being  of  all  the  organs  of  digestion 
and  nutrition  very  much  depend  upon  the  daily  evacuation 
of  the  lower  intestines.  Regular  habits  in  this  respect  should 
be  formed  and  carefully  preserved.  Such  arrangements 
should  be  made  in  every  family  and  in  every  school,  that  no 
person  shall  ever  be  obliged  to  delay  when  nature  prompts 
to  this  necessary  duty.  Such  delays  always  tend  to  pro- 
duce constipation.  Every  parent  and  every  teacher  should 
carefully  guard  the  young  from  such  violations  of  the 
laws  of  health.  There  is  no  rule  of  health  more  import- 
ant than  the  eighth  :  Take  all  proper  methods  to  prevent  con- 
stipation. 

The  experiments  in  the  Water  Cure  establishments  prove 
that  some  notions  in  regard  to  drink  have  been  mistaken 
ones.  It  has  been  shown  that  veins  of  the  stomach  draw 
off  the  superfluous  liquids  before  digestion  commences.  A 

Questions. — Why  do  physicians  examine  the  tongue?  What  is  the 
sixth  rule  in  regard  to  the  time  and  manner  of  taking  food?  How  do 
the  motion  of  the  diaphragm  and  abdominal  muscles  aid  digestion  ?  How- 
would  tight  clothing  operate  ?  What  is  the  seventh  rule  ?  What  is  the 
eighth  law  of  health  for  the  stomach  and  bowels  ?  When  water  is  in  the 
stomach,  what  draws  it  off  iiito  the  blood  ? 


ORGANS  OF  DIGESTION  AND  NUTRITION.  101 

pint  of  water  will  be  thus  taken  off  in  five  or  six  minutes, 
as  has  been  witnessed  in  experiments  made  on  St.  Martin, 
a  man  who  had  a  large  opening  made  into  his  stomach, 
which  healed  up  in  such  a  way  that  all  the  processes  within 
could  be  seen. 

When  liquid  food — such  as  broths,  soups,  or  juicy  fruits — 
are  taken,  the  first  processes  the  absorption  of  the  excess  of 
liquid.  This  shows  that  no  special  harm  is  done  by  taking 
drink  with  our  meals.  It  is  as  well  to  eat  solid  food  and 
drink  water  at  the  same  time,  as  to  take  bread  and  milk,  or 
eat  soup  and  broth.  In  either  case,  the  stomach  performs 
the  same  duty,  and  removes  the  excess  of  liquid.  Very 
cold  drinks  interrupt  the  digestive  process,  and  should  not 
be  taken  while  eating. 

The  notion,  too,  that  there  is  any  danger  from  drinking 
freely  of  cold  water  at  times  when  the  stomach  is  empty,  is 
also  exploded  by  multitudes  of  experiments.  Nothing  is 
more  serviceable  to  digestion,  or  better  promotes  the  health- 
ful action  of  all  the  functions  of  the  body,  than  drinking  two 
or  three  tumblers  of  cold  water  before  a  meal,  especially  be- 
fore breakfast.  There  is  no  danger  of  "thinning  the  blood" 
so  long  as  the  kidneys  perform  their  office  of  removing  from 
the  body  any  excess  of  liquids.  Pure  cold  water  is  a  tonic 
to  the  capillaries,  and  instead  of  thinning,  tends  to  purify 
the  blood.  It  is  also  a  remedy  for  constipation  and  inaction 
of  the  liver. 

The  rules,  therefore,  that  have  been  given  by  some  writ- 
ers and  physicians,  not  to  drink  freely  of  cold  water,  are  not 
founded  on  a  correct  philosophy  or  a  sufficiently  extended 
observation. 

There  is  no  way  in  which  the  stomach  and  whole  body 
has  been  so  much  abused  as  by  the  use  of  stimulating  drinks. 
It  is  found  by  the  experience  of  ages,  that  alcohol  and 
opium,  tea  and  coffee,  simply  stimulate  the  brain  and  nerv- 
ous system,  and  furnish  little  or  no  nourishment.  This 
stimulus  is  always  followed  by  a  reaction  of  debility,  which 
Is  proportioned  to  the  degree  of  previous  stimulation. 

Questions. — How  fast  can  water  In  the  stomach  be  taken  off?  What 
is  said  of  liquid  food  ?  What  does  this  show  ?  What  is  said  of  the  ben- 
efit of  drinking  cold  water?  At  what  times  should  it  be  done  ?  Which 
are  the  stimulating  drinks  ?  How  do  they  operate  ? 


102  PHYSIOLOGY  AND  CALISTHENICS. 

The  body  always  accommodates,  more  or  less,  to  any  kind 
of  abuse,  so  that  such  stimulants  may  be  taken  often  and 
long  without  any  immediate  or  perceptible  injury.  But  this 
no  more  justifies  the  use  of  these  articles  than  it  does  the 
taking  of  arsenic  or  any  other  poison  to  which  the  body  may 
in  some  degree  become  habituated.  In  some  countries  of 
Europe  the  people  use  small  quantities  of  arsenic,  because 
the  first  effect  is  both  to  stimulate  and  to  increase  flesh  and 
beauty  of  countenance.  And  when  the  habit  and  a  love  of 
the  excitement  are  thus  formed,  the  practice  is  continued, 
though  emaciation  and  death  are  the  final  results.  Ani- 
mals, having  no  reason  to  guide  them,  are  formed  so  that 
they  usually  have  an  instinct  to  warn  them  from  those  kinds 
of  food  that  would  harm  them.  But  man,  having  reason 
bestowed  for  his  guidance,  is  expected  to  form  habits  of  vir- 
tue and  self-control,  so  that  when  experience  shows  any 
practice  to  be  pernicious  it  will  be  avoided. 

There  is  nothing  so  abundantly  proved  as  that  narcotic 
and  alcoholic  drinks  are  never  needed  except  as  medicinal 
agents,  and  that  their  habitual  use  always  tends  to  injury 
and  excess.  Men  are  debilitated  by  alcoholic  drinks  and 
tobacco.  Women  are  almost  as  much  injured  in  their  health 
and  comfort  by  the  use  of  tea  and  coffee.  Multitudes  of 
wives  and  mothers  become  feeble,  irritable,  and  miserable 
from  the  daily  exhaustion  caused  by  these  narcotic  stimu- 
lants. They  feel  the  loss  of  their  tea  or  coffee  almost  as 
much  as  the  inebriate  misses  his  daily  libations.  And  yet 
they  are  so  ignorant  of  physiology  as  often  to  imagine  that 
the  little  strength  they  have  is  the  gift  of  the  baneful  cups 
which  yield  only  poison.  They  drink  and  feel  better  be- 
cause a  new  stimulus  is  applied  to  the  brain  and  nerves,  to 
be  followed  by  a  new,  secret,  but  certain  drain  on  their  nerv- 
ous fountain.  This  ninth  law  of  health,  then,  is  imperious : 
Never  use  stimulating  drinks,  except  for  medicinal  purposes. 

Questions.— What  is  said  of  the  mode  in  which  the  body  accommo- 
dates to  abuses  ?  What  is  said  of  the  use  of  arsenic?  What  is  the  differ- 
ence between  animals  and  man  ?  What  is  proved  in  regard  to  narcotic 
and  alcoholic  drinks?  By  which  are  men,  and  by  which  are  women 
most  injured  ?  What  is  said  of  wives  and  mothers  ?  When  they  use 
these  drinks,  why  do  they  seem  to  be  better  ?  What  follows  ?  What  is 
the  ninth  law  of  health  for  the  stomach? 


LESSON  FIFTEENTH. 

LAWS  OF  HEALTH  FOR  THE  SKIN  AND  SECRETING  ORGANS. 

WE  have  attended  to  the  curious  and  wonderful  construc- 
tion of  the  skin,  and  the  various  important  functions  it  ful- 
fills in  protecting  the  body,  in  acting  as  the  organ  of  touch, 
in  purifying  the  blood,  and  in  warming  or  cooling  the  body 
as  its  varying  temperature  may  require. 

Inasmuch  as  so  large  an  amount  of  unhealthful  matter 
is  to  be  sent  out  of  the  system  through  the  skin,  we  can 
perceive  the  importance  of  keeping  the  pores,  which  are  its 
outlets,  free  from  all  accumulations.  The  pressure  of  the 
clothing  tends  to  confine  these  excretions  to  the  surface, 
while  heat  and  moisture  stimulate  the  lymphatics  to  absorb 
any  thing  on  the  skin.  Thus  a  double  evil  may  ensue,  in 
preventing  the  outflow  of  unhealthful  matter,  and  the  reab- 
sorbing  of  what  is  already  sent  out.  This  shows  the  im- 
portance of  the  first  rule  of  health  for  the  skin.  Take  care 
that  every  portion  of  the  skin  is  purified  by  washing  the  whole 
body  at  least  once  a  day. 

It  has  been  stated  that  there  is  more  blood  in  the  capil- 
laries of  the  skin  than  in  those  of  all  the  rest  of  the  body. 
This  being  the  case,  there  is  nothing  more  necessary  to  the 
equal  and  proper  circulation  of  the  blood,  than  that  the  ca- 
pillaries of  the  skin  be  at  all  times  well  filled.  Nothing  is 
a  surer  sign  of  health  than  a  skin  whose  capillaries  are  in 
full  circulation.  And  whenever  any  internal  trouble  exists, 
the  main  reliance  for  relief  should  be  to  draw  the  blood  to 
the  skin,  and  thus  reduce  the  internal  inflammation.  All 

Questions. — What  are  the  several  functions  of  the  skin  ?  "Which  are 
the  pores  of  the  skin  ?  Why  should  they  be  kept  free  from  accumula- 
tions? What  effect  has  the  pressure  of  clothing?  What  is  the  effect  of 
heat  and  moisture  ?  What  double  evil  may  ensue  ?  What  is  the  first 
rule  of  health  for  the  skin?  What  proportion  of  blood  has  the  capil- 
laries of  the  skin  ?  What,  then,  is  necessary  to  the  equal  and  proper 
circulation  of  the  blood  ?  What  is  a  sign  of  health  ?  What  should  be 
the  main  reliance  when  there  is  any  internal  trouble  ? 


104  PHYSIOLOGY  AND  CALISTHENICS. 

inflammations  are  the  effect  of  the  engorgement  of  the  ca- 
pillaries with  an  excess  of  blood. 

This  shows  the  philosophy  of  the  steam-doctor's  cure,  in 
certain  cases,  and  of  the  use  of  blisters.  The  steaming  of 
the  whole  body  brings  the  blood  into  the  skin,  and  thus  in- 
flamed internal  organs  are  relieved,  and  much  bad  matter 
thrown  off  through  the  pores.  But  this  process  tends  to 
debilitate  the  skin.  Blisters  are  put  on  the  skin  near  the 
place  where  some  internal  inflammation  exists,  and  by  ex- 
citing another  point  excessively,  draw  the  blood  from  the 
inflamed  part.  Thus,  inflammation  on  the  lungs  can  some- 
times be  relieved  by  a  blister  on  the  chest.  But  both  these 
remedies  involve  evils,  and  are  inferior  to  certain  safe  pro- 
cesses of  the  Water  Cure  that  will  hereafter  be  explained. 

This  shows  the  reason  for  the  second  law  of  health  : 
Whenever  the  body  has  been  in  any  way  chilled,  and  internal 
disorder  results,  relief  should  be  sought  by  drawing  the  blood 
into  the  capillaries  of  the  skin. 

It  has  been  found  that  both  light  and  air  are  healthful 
tonics  to  the  skin.  A  tonic  is  any  thing  that  imparts  strength. 
A  child  that  grows  up  in  a  dark  cellar  or  any  dark  room, 
will  always  have  a  pale  and  unhealthy  countenance.  The 
effect  of  air  and  light  in  strengthening  the  skin  is  shown  by 
the  face  and  exposed  parts  of  the  neck,  which  become  so 
strong  to  bear  changes  of  temperature  as  scarcely  to  feel 
them.  This  shows  another  advantage  of  universal  washing 
of  the  person,  as  thus  the  skin  obtains  an  air  bath,  and  the 
genial  influence  of  light.  There  is  much  advantage,  also,  in 
prolonging  the  exposure  of  the  skin  to  the  air,  so  long  as  it 
can  be  done  and  yet  retain  a  warm  and  healthful  glow.  But 
as  soon  as  a  chilly  feeling  commences,  the  clothing  should 
be  resumed.  The  object  of  clothing  is  to  prevent  the  ani- 
mal heat  generated  in  the  capillaries  from  passing  to  the 
surrounding  air.  If  tljere  is  too  little  covering,  then  the 

Questions.— What  are  all  inflammations  ?  What  is  the  effect  of  steam- 
ing the  skin  ?  What  is  the  tendency  of  this  process  ?  How  do  blisters 
operate  ?  What  is  the  second  law  of  health  for  the  skin  ?  What  is  said 
of  air  and  light  ?  What  is  a  tonic  ?  What  is  the  effect  on  children  that 
grow  up  in  dark  rooms  ?  What  show  the  effect  of  air  and  light  in  strength- 
ening the  skin  ?  WTiat  is  said  of  bathing,  and  of  long  exposure  of  the 
skin  to  air  and  light  ?  What  is  the  object  of  clothing  ? 


THE   SKIN  AND  SECRETING   ORGANS.  1Q5 

skin  becomes  chilled,  and  its  pores  closed,  and  we  take  a  cold. 
Sometimes,  when  one  part  of  the  body  is  chilled,  the  cold 
settles  in  some  of  the  muscles  whose  capillaries  are  en- 
gorged by  the  blood  retreating  from  the  skin.  This  is  called 
a  rheumatism.  Sometimes  the  capillaries  of  the  nerve-cases 
become  engorged  by  a  chill,  and  this  is  one  species  of  neural- 
gia. Sometimes  the  face  has  been  chilled,  and  then  the  ca- 
pillaries of  the  teeth  and  jaws  become  engorged,  and  tooth- 
ache ensues.  These  particulars  show  the  reasons  for  the 
third  rule :  Take  care  to  save  all  parts  of  the  body  from  chills 
that  will  close  the  pores. 

It  has  been  found  by  experience,  that  when  cold  water  is 
applied  to  the  skin,  there  is,  in  good  health,  an  immediate 
contraction  of  the  capillaries,  which  sends  the  blood  for  an 
instant  inward ;  but  immediately  there  is  a  reaction  of  the 
system,  which  returns  the  blood  to  the  skin  in  greater  quan- 
tities. This  has  the  same  benefit  on  the  capillaries  of  the 
skin  which  exercise  has  on  the  muscles.  It  increases  their 
capacity  of  holding  blood,  and  their  action  in  sending  off  bad 
material,  and  replacing  it  with  new ;  and  it  is  thus  the  skin 
is  strengthened  to  bear  changes  of  temperature  without  feel- 
ing uncomfortable  or  being  injured. 

On  the  contrary,  it  has  been  found  by  experience,  that 
the  application  of  heat  to  the  skin,  though  it  draws  the  blood 
into  the  capillaries,  does  it  by  a  process  that  debilitates  in- 
stead of  strengthening.  Thus,  a  person  in  good  health 
may  take  a  cold  bath  every  day,  and  gain  vigor.  But  if  he 
should  take  a  hot  bath  as  often  and  as  long,  it  would  de- 
bilitate. It  has  been  found,  however,  that  if  a  hot  bath  is 
followed  by  a  cold  one,  this  debilitating  influence  on  the 
skin  is  lessened.  As  a  general  rule,  then,  cold  is  a  tonic  to 
the  skin,  and  heat  debilitates  it.  From  this  follows  the  third 
rule  of  health  for  the  skin  :  Take  care  that  no  part  of  the  body 
be  kept  so  warm  by  clothing  as  to  debilitate  it  by  excess  of  heat. 

Questions.— What  is  the  effect  of  too  little  clothing  ?  What  is  rheu- 
matism ?  What  is  one  species  of  neuralgia  ?  How  is  toothache  some- 
times caused  ?  What  is  the  third  rule  of  health  for  the  skin  ?  What  is  the 
first  effect  of  cold  water  on  the  skin  ?  What  is  the  next  effect  ?  How  does 
this  benefit  the  capillaries?  HOAV  is  the  skin  affected  by  it?  What  is 
the  effect  of  the  application  of  heat  to  the  skin  ?  What  prevents  the  evil 
of  a  warm  bath  ?  What  is  a  general  rule  about  cold  and  heat?  What 
is  the  third  rule  of  health  for  the  skin  ? 


106  PHYSIOLOGY  AND  CALISTHENICS. 

It  has  been  found,  also,  that  the  power  of  the  body  to 
bear  cold  depends  much  upon  habit.  When  the  skin  has 
been  kept  very  warm  with  too  much  clothing,  it  becomes 
very  sensitive  to  cold.  On  the  contrary,  cold  bathing,  and 
light  clothing,  and  frequent  exposures  to  the  cold  air,  so 
strengthen  the  whole  body,  and  especially  the  skin,  that 
very  much  less  clothing  is  needed  than  where  the  habits  are 
the  reverse.  So  persons  who  take  a  great  deal  of  exercise 
outdoors,  generate  so  much  animal  heat,  and  have  their  skin 
so  strengthened  by  cold  air,  that  they  require  much  less 
clothing  than  those  who  go  out  but  little,  exercise  but  little, 
and  keep  their  skins  overheated  by  fires  and  clothing.  The 
fourth  rule,  then,  is  important:  Take  care  to  keep  the  body 
warm  by  exercise,  cool  air,  and  bathing,  instead  of  relying  on 
clothing  and  fires,  which  tend  to  debilitate  the  skin. 

There  is  always  danger  of  excess  in  applying  the  fore- 
going rules.  Some  constitutions  are  so  weak  that  they  have 
not  nervous  power  enough  to  bear  much  exercise,  or  to  re- 
sist the  cold.  Many  such  have  been  seriously  injured  by 
cold  bathing,  by  exposures  to  cold  weather,  by  deficient 
clothing,  and  by  over  exertions.  There  is  almost  an  unerr- 
ing index  to  guide  such  in  these  attempts  to  secure  good 
habits  in  the  above  particulars.  Whenever  the  skin  is  too 
delicate,  or  the  body  too  feeble  to  bear  cold  bathing,  there 
is  a  sensation  of  discomfort,  a  chilliness,  or  a  consequent 
debility,  which  should  immediately  be  heeded.  And  so  in 
regard  to  clothing  and  exposure  to  the  air.  Whatever  makes 
a  person  chilly  and  uncomfortable  should  be  avoided.  There 
should  always  be  a  slow  and  cautious  method  pursued  in  all 
attempts  to  change  the  habits,  especially  in  the  manage- 
ment of  the  skin. 

A  delicate  person,  unaccustomed  to  expose  the  skin  to 
cold  air  and  cold  water,  should  begin  to  bathe  in  a  warm 
room,  and  use  tepid  water  at  first,  and  follow  bathing  with 

Questions. — Upon  what  does  the  power  to  bear  cold  depend  ?  What 
is  the  effect  of  too  much  clothing  ?  What  is  the  effect  of  cold  bathing 
and  cold  air  ?  What  is  the  effect  on  the  skin  of  air  and  exercise  ?  Of 
what  is  there  danger  in  applying  these  rules  ?  What  is  said  of  some  con- 
stitutions? What  index  is  there  to  guide  in  regard  to  bathing,  clothing, 
and  exposure  to  the  air  ?  How  should  a  delicate  person  proceed  in  cold 
bathing  ? 


THE  SKIN  AND  SECRETING  ORGANS.  107 

a  good  deal  of  friction.  Then  each  day  the  water  should 
very  slowly  and  gradually  be  reduced  in  temperature,  and 
the  air  of  the  room  in  warmth.  The  fifth  rule,  therefore, 
is  very  important :  Never  use  water  so  cold  or  clothing  so  thin 
as  to  cause  a  sense  of  chilliness  and  discomfort.  Change  the 
habits  in  these  respects  very  slowly,  and  always  stop  when  dis- 
comfort is  induced. 

In  regard  to  bathing,  it  must  be  remembered  that,  while 
warm  bathing  tends  to  debilitate,  cold  bathing  draws  off 
the  animal  heat,  and  may  be  carried  to  such  an  extent  as 
to  undermine  the  constitution.  Many  children  have  been 
seriously  injured  by  bathing  too  often,  or  staying  too  long 
in  cold  water.  The  animal  heat  is  thus  drawn  off  faster 
than  the  powers  of  the  body  can  supply  it,  and  the  process 
becomes  debilitating.  So,  while  some  children  have  their 
skin  weakened  by  wearing  too  much  clothing,  both  while 
sleeping  and  waking,  others  are  equally  injured  by  being 
forced  to  go  about  chilly  from  want  of  enough  covering.  In 
general,  young  children  need  more  clothing  than  adults. 
This  is  a  safe  rule  for  children :  Keep  as  little  clothing  on 
children  as  is  consistent  with  their  comfort,  but  add  more  when 
they  complain  of  chilliness. 

Age  and  disease  both  reduce  the  powers  of  the  system  to 
generate  heat  and  to  react  when  cold  is  applied.  For  this 
reason  the  invalid  and  the  aged  should  wear  more  clothing  than 
the  young  and  vigorous,  and  be  more  cautious  in  using  cold 
baths. 

Currents  of  air  on  certain  parts  of  the  body  are  more  in- 
jurious than  a  general  cooling  of  the  whole  body.  The  rea- 
son is,  that  heat  is  withdrawn  much  faster  by  a  current  of 
air  than  by  a  still  atmosphere.  And  when  this  current  is 
confined  to  a  small  portion  of  the  body,  it  causes  the  blood 
to  retreat  from  that  to  the  inner  organs,  and  thus  renders 
the  circulation  unequal,  and  the  system  less  prepared  to  act 
vigorously  against  the  evil.  This  rule,  therefore,  is  import- 

Questions.— What  is  the  fifth  rule  of  health  for  the  skin  ?  To  what 
does  warm  bathing  tend?  What  does  cold  bathing  do?  How  have 
children  been  injured  ?  Why  ?  How  does  too  much  or  too  little  cloth- 
ing injure  some  children  ?  What  is  the  rule  for  clothing  children  ?  What 
for  invalids  and  the  aged  ?  What  is  said  of  currents  of  air  on  certain 
parts  of  the  body  ? 


108  PHYSIOLOGY  AND  CALISTHENICS. 

ant :  Currents  of  air  on  the  head  or  neck,  or  any  particular  part 
of  the  body,  should  be  avoided.  Any  part  of  the  body  that  has 
been  habitually  covered,  should  not  be  exposed  without  a  gradual 
process  to  'inure  it  to  the  change.  Any  change  in  amount  of 
clothing  worn  should  be  made  in  the  morning,  because  the  body  is 
then  most  vigorous. 

It  has  become  a  very  prevalent  notion  that  it  is  danger- 
ous to  bathe  or  to  go  into  the  cold  air  when  the  skin  is  very 
warm.  This  has  arisen  from  the  fact  that  in  a  perspiration, 
the  clothing  being  wet,  cold  air  carries  off  the  heat  much 
faster  than  when  the  clothing  is  dry.  At  the  same  time, 
the  sweating  process  sometimes  proceeds  so  far  as  to  de- 
bilitate the  skin. 

But  the  experience  of  Water  Cures  has  proved  that  the 
best  time  to  bathe  is  when  the  skin  is  warm  and  flushed 
with  exercise. 

It  is  when  the  capillaries  are  filled  with  blood  that  the 
nerves  and  blood-vessels  are  at  the  highest  point  of  vigor. 
On  the  contrary,  when  the  skin  is  cool  there  is  less  blood 
and  less  vigor  to  resist  cold. 

This  rule,  then,  is  important :  When  the  body  is  to  be  sud- 
denly exj)osed  to  cold  air  or  cold  water,  the  capillaries  of  the 
skin  should  be  filled  with  blood  by  exercise  or  friction. 

As  the  impurities  of  the  body  sent  out  through  the  skin 
collect  in  the  clothing  and  bedding,  and  as  the  absorbents 
of  the  skin  take  back  impurities  that  are  pressed  on  to  it,  it 
is  very  important  that  the  clothing  should  be  changed  often. 
And  as  fresh  air  has  a  direct  effect  in  carrying  off  these  im- 
purities, it  is  important  that  bedding  and  clothing  should  be 
well  aired.  This,  rule,  then,  is  necessary :  Take  care  to  air 
the  bedding  and  night  clothes,  and  to  change  frequently  the  gar- 
ments worn  next  the  skin. 

Inasmuch  as  there  is  more  blood  in  the  capillaries  of 
the  skin  than  in  all  the  other  capillaries  of  the  whole  body, 
we  can  see  how  important  it  is  to  the  health  of  this  organ 
that  the  stomach  should  be  supplied  with  proper  food  and 

Questions. — What  is  the  rule  as  regards  currents  of  air  ?  What  is  said  of 
bathing  when  the  skin  is  very  warm  ?  When  is  the  best  time  to  bathe, 
and  why  ?  What  is  the  rule  in  regard  to  this  ?  Why  is  it  important  that 
the  clothing  should  often  be  changed  ?  Why  should  bedding  and  cloth- 
ing be  aired  ?  What  is  the  rule  in  reference  to  this  matter  ? 


THE   SKIN  AND   SECRETING   ORGANS.  1Q9 

in  proper  quantities.  It  is  probable  that  most  evils  that  are 
developed  in  cutaneous  eruptions,  result  from  excess  in 
eating,  or  from  a  wrong  selection  of  food.  This  rule,  then, 
is  important :  Take  care  that  the  health  of  the  skin  be  secured 
by  moderate  supplies  of  properly  selected  food. 

It  has  been  shown  that  the  skin  is  intimately  connected 
with  the  lungs,  liver,  kidneys,  and  bowels,  and  that  any 
abuse  of  any  one  of  these  may  affect  the  health  of  any  of 
the  others.  Whenever,  therefore,  any  internal  organ  suf- 
fers, care  should  immediately  be  taken  that  all  the  functions 
of  the  skin  are  in  full  and  perfect  operation.  And  special 
caution  should  be  directed  to  prevent  any  increase  of  disease 
by  any  chill  of  the  skin. 

In  climates  that  are  deemed  unhealthy,  or  where  un- 
healthy miasmas  abound,  special  care  should  be  taken  that 
the  skin  be  kept  clean,  and  the  capillaries  well-filled  by 
exercise,  food,  and  warmth.  In  moving  among  contagious 
disorders,  the  keeping  of  the  skin  clean  and  warm,  and 
properly  nourished  by  simple  and  wholesome  food,  is  the 
surest  preventive  from  disease.  This  rule,  then,  is  import- 
ant :  In  times  of  sickness  or  of  exposure  to  epidemic  or  conta- 
gious disease,  take  great  care  to  keep  the  skin  clean,  and  warm, 
and  well-nourished. 

We  have  seen  that  the  secreting  tubes  of  the  skin  that 
draw  off  the  unhealthful  portions  of  the  blood  amount,  if 
all  united,  to  twenty-eight  miles  in  length.  All  this  apparatus 
is  dependent  on  the  purity  of  the  air  to  secure  the  requisite 
amount  of  oxygen  for  the  performance  of  its  functions. 
There  is  no  portion  of  the  body  that  suffers  more  directly 
and  severely  from  an  impure  atmosphere  than  the  skin. 
This  rule,  then,  is  .imperative :  Guard  the  health  of  the  skin 
at  all  times  by  surrounding  it  with  pure  air. 

Questions. — Why  is  it  that  the  food  especially  affects  the  skin  '(  "What 
is  the  rule  in  reference  to  this?  With  what  is  the  skin  intimately  con- 
nected ?  When  any  internal  organ  suffers,  what  should  be  done  ?  What 
special  caution  should  be  taken  ?  What  should  be  done  when  the  climate 
is  unhealthy,  and  when  contagious  disorders  prevail  ?  What  is  the  rule 
on  this  subject?  What  is  the  united  length  of  the  perspiration  tubes  of 
the  skin  ?  What  does  all  this  depend  on  "i  What  is  the  rule  on  this  subject  ? 


LESSON  SIXTEENTH. 

LAWS  OF  HEALTH  FOR  THE  BRAIN  AND  NERVES. 

WE  have  seen  that  the  brain  and  nerves  are  the  organs 
by  which  the  mind  controls  the  other  parts  of  the  body. 
We  have  also  seen  that  they  are  divided  into  distinct  por- 
tions, each  having  different  offices  to  perform,  and  that  a 
nervous  fluid  generated  in  the  brain  is  the  medium  of  influ- 
ence between  the  mind,  and  brain,  and  nerves. 

We  have  seen  that  the  fountain  that  supplies  this  fluid 
may  be  so  overdrawn  by  excesses  as  to  be  exhausted,  and 
also  that  certain  portions  of  the  ferain  and  nervous  system 
may  be  overworked,  and  thus  debilitated,  while  other  por- 
tions may  become  equally  debilitated  by  inaction. 

Before  proceeding  to  set  forth  the  laws  of  health  for  the 
brain  and  nerves,  some  preliminary  remarks  are  needful  in 
reference  to  the  nature  of  true  happiness,  and  the  mode  of 
attaining  it. 

We  will  first  assume,  what  probably  few  will  dispute,  that 
in  the  formation  of  our  minds  and  bodies,  our  benevolent 
and  wise  Creator  aimed  to  secure  to  his  creatures  the  best 
happiness  by  the  best  methods,  and  that  he  has  placed  us 
in  a  system  wisely  adapted  to  secure  this  end.  Being  thus 
endowed  and  thus  placed,  we  are  to  learn,  by  our  own  ex- 
perience and  that  of  others,  how  we  are  to  use  our  various 
powers  and  susceptibilities  so  as  to  secure  the  happiness 
which  we  are  formed  to  enjoy. 

By  this  experience  we  have  learned  that  there  are  two 
methods  which  may  be  adopted.  One  is  to  seek  and  enjoy 

Questions. — What  are  the  organs  by  which  the  mind  controls  the  body  ? 
How  are  the  brain  and  nerves  divided,  and  for  what  end  ?  What  is  the 
medium  of  influence  between  the  mind  and  the  brain  and  nerves  ?  Wlu.t 
is  said  of  overdrawing  the  nervous  fountain,  and  of  overworking  the 
brain  and  nerves  ?  What  was  the  design  of  our  Creator  in  forming  our 
minds  and  bodies  ?  How  has  he  placed  us  ?  How  are  we  to  learn  to  se- 
cure the  happiness  for  which  we  are  formed  ? 


LAWS  OF  HEALTH  FOR  THE  BRAIN  AND  NERVES.    HI 

temperately  a  great  variety  of  intellectual,  social,  and  moral 
pleasures,  giving  to  each  its  due  proportion,  and  allowing  no 
injurious  excess  in  any.  Where  this  course  is  pursued  the 
happiness  of  life  is  made  up  of  multitudes  of  successive  en- 
joyments, no  one  of  which  is  very  exciting  or  ecstatic,  but 
the  united  sum  producing  a  calm,  steady,  satisfying  happi- 
ness. 

By  the  other  method  all  the  feelings  and  energies  are  di- 
rected to  a  few  objects,  which,  if  secured,  are  enjoyed  to  ex- 
cess, while  other  resources  remain  closed,  and  the  mind  ia 
unharmoniously  developed. 

Experience  also  teaches  that  there  are  some  kinds  of 
happiness  much  more  elevating  and  satisfying  than  others. 
Thus  intellectual  pleasures  exceed  those  of  a  merely  phys- 
ical nature,  social  pleasures  are  superior  to  selfish,  while 
moral  and  religious  enjoyments  are  the  most  elevating  and 
perfect  of  them  all. 

True  and  abiding  happiness,  then,  is  to  be  found  in  the 
proper  and  equal  development  and  exercise  of  all  the  fac- 
ulties of  body  and  mind,  and  in  the  appropriate  selection 
and  proportion  of  the  objects  of  enjoyment. 

We  will  now  consider  the  laws  of  health  for  the  brain  and 
nerves. 

One  of  the  most  important  of  these  laws  is  what  has  been 
repeated  in  reference  to  every  other  portion  of  the  body. 
The  quality  of  the  blood  that  nourishes  the  brain  depends 
on  the  right  selection  and  quality  of  food,  and  on  the  full 
supply  of  oxygen  which  pure  air  alone  can  afford.  When 
the  blood  is  surcharged  with  heavy  and  gross  material  from 
excess  in  diet,  it  clogs  the  operations  and  impedes  the 
health  of  the  brain  and  nervous  system.  And  when  the  air 
inspired  by  the  lungs  is  impure,  the  brain  loses  in  the  same 
proportion  its  healthful  stimulus.  The  brain  never  acts  so 
freely  and  clearly  as  in  a  perfectly  pure  atmosphere,  while 

Questions. — What  is  the  first  method  by  which  happiness  may  bo 
sought  ?  What  is  the  result  of  this  course  ?  What  is  the  other  method  ? 
What  does  experience  teach  as  to  the  different  modes  of  happiness? 
What  is  the  order  in  which  they  are  placed  ?  How  is  true  and  abiding 
happiness  to  be  found  ?  On  what  does  the  quality  of  blood  that  nour- 
ishes the  brain  depend  ?  When  the  blood  is  loaded  by  excess,  how  does 
it  affect  the  brain  and  nerves?  What  is  the  effect  of  bad  air  on  them? 
When  does  the  brain  act  most  freely  ? 


112  PHYSIOLOGY  AND  CALISTHENICS. 

dullness  and  debility  are  the  certain  results  of  impure  air. 
I  have  known  a  teacher,  when  he  found  his  class  in  math- 
ematics weary  and  perplexed  with  a  difficult  problem,  in- 
stantly relieve  them,  and  procure  a  speedy  result,  by  letting 
down  the  tops  of  the  windows,  and  thus  sending  a  fresh  sup- 
ply of  oxygen  to  the  brain.  Pure  air  adds  as  much  to  every 
other  enjoyment  as  it  does  to  the  exercise  of  the  intellect. 
This  rule,  then,  may  stand  as  first :  Take  care  that  the  brain 
is  nourished  with  healthful  blood  and  pure  air. 

It  has  been  shown  that  the  nerves  of  feeling  or  sensation 
run  from  the  front  portion  of  the  spinal  cord,  and  the  nerves 
of  motion  from  its  back  portion.  They  then  are  united  in 
the  same  cases,  and  are  spread  all  over  the  body,  thus  united 
whenever  motion  is  required.  But  the  skin  receives  its  sup- 
ply from  the  nerves  of  feeling  alone,  which  are  abundantly 
multiplied  in  a  close  net-work  of  nerves.  It  is  found  by 
experience  that  there  is  an  intimate  connection  between 
the  exercise  of  the  nerves  of  motion  and  the  health  of  the 
brain  and  other  nerves,  so  that  these  may  be  regarded  as 
the  balance-wheel  of  the  whole  nervous  system.  The  neglect 
of  the  nerves  of  motion  tends  to  produce  a  morbid  sensitive- 
ness of  the  other  portions,  while  their  appropriate  action 
yields  vigor,  quietude,  and  enjoyment  to  every  other  func- 
tion. Our  Creator  designed  his  creatures  for  industiy  and 
activity,  in  gaining  good  for  themselves  and  for  their  fellow- 
beings,  and  to  secure  these  a  heavy  penalty  is  affixed  to  in- 
activity of  the  muscular  system.  Every  other  instrument  of 
the  body  becomes  less  susceptible  to  enjoyment,  and  more 
sensitive  to  suffering  in  proportion  to  the  use  or  neglect  of 
the  nerves  of  motion.  From  this  we  see  the  importance  of 
the  second  rule :  Take  care  that  the  health  of  the  brain  and 
nerves  is  secured  by  the  daily  and  abundant  exercise  of  the 
nerves  of  motion. 

Questions. — What  example  illustrates  the  influence  of  pure  air  on  the 
brain  ?  What  is  the  first  rule  of  health  for  the  brain  ?  From  whence  do 
the  nerves  of  feeling  and  nerves  of  motion  originate,  and  how  are  they 
united  ?  From  what  does  the  skin  receive  its  supply  ?  What  is  said  of 
the  nerves  of  motion  ?  What  does  neglect  of  these  nerves  produce  ? 
What  is  the  result  of  their  appropriate  action  ?  How  did  the  Creator  de- 
sign that  his  creatures  should  gain  good?  And  how  has  this  been  se- 
cured ?  How  does  neglecting  to  exercise  these  nerves  affect  other  parts 
of  the  body?  What  is  the  second  law  of  health  for  the  brain  and  nerves? 


LAWS  OF  HEALTH  FOR  THE  BRAIN  AND  NERVES.    H3 

The  nerves  of  sensation,  it  has  been  shown,  most  abound 
in  the  skin,  while  in  their  origin  and  branches  they  are  in- 
timately connected  and  bound  up  with  the  nerves  of  motion. 
In  this  way  the  state  of  the  skin  influences  very  extensively 
the  whole  nervous  system,  more  so  than  any  other  bodily 
organ.  Therefore,  the  third  rule  is  important:  Take  care 
that  the  health  of  the  brain  and  nerves  is  secured  by  a  proper 
attention  to  the  health  and  cleanliness  of  the  skin. 

It  has  been  found  by  experience  that  the  health  and 
strength  of  the  brain  and  nerves  is  dependent  on  sleep.  In 
this  state  the  drain  on  the  nervous  fountain  ceases,  and  it 
has  a  season  for  accumulating  its  resources.  If  there  is  not 
enough  time  allowed  for  sleep,  there  is  a  slow  draining  of 
nervous  power  which  finally  exhausts  the  nervous  reservoir. 
On  the  contrary,  if  too  much  time  is  given  to  sleep,  the 
system  is  exhausted  by  excess.  Seven  hours  of  sleep  is  the 
average,  some  require  eight,  and  some  but  six.  Eight  hours 
of  sleep  is  all  that  is  needed  by  any  healthy  person,  and 
more  than  this  tends  to  debilitate  the  nervous  system. 

Any  excessive  fatigue,  either  of  body  or  mind,  demands 
an  additional  period  of  repose  for  the  brain.  Persons  who 
use  the  brain  a  great  deal,  and  under  a  strong  pressure  of 
care  and  feeling,  require  extra  periods  for  sleep.  The  fourth 
rule,  then,  is  important :  Take  from  six  to  eight  hours  of  sleep 
as  the  general  practice,  but  add  more  in  cases  of  excessive  ac- 
tivity of  mind  or  body. 

In  many  cases  the  health  of  the  brain  and  nervous  sys- 
tem demands  amusements.  Any  pursuit  is  an  amusement 
which  is  sought  simply  for  the  present  pleasure  it  affords, 
without  reference  to  its  future  results.  Pleasure  is  a  health- 
ful stimulus  to  the  brain  and  nerves,  while  anxiety,  care, 
and  sorrow,  have  the  opposite  influence.  And  no  mind  or 
body  can  be  a  healthy  one  when  every  waking  hour  is  de- 

Questions. — Why  does  the  state  of  the  skin  influence  the  whole  nerv- 
ous system  ?  What  is  the  third  law  of  health  for  the  brain  and  nerves  ? 
What  is  said  of  the  influence  of  sleep  on  the  brain  ?  What  is  the  state 
of  the  nervous  fountain  during  sleep  ?  What  is  the  effect  of  too  little 
sleep  ?  What  is  the  effect  of  too  much  sleep  ?  How  many  hours  should 
be  given  to  sleep?  When  should  extra  periods  of  sleep  be  taken  ?  What 
is  the  rule  in  regard  to  sleep  ?  What  is  an  amusement  ?  What  effect  has 
pleasure  on  the  brain  ?  What  effect  have  care  and  sorrow  ?  Can  any  one 
be  perfectly  heajthy  in  mind  and  body  without  some  time  for  recreation  ? 
II 


114  PHYSIOLOGY  AND  CALISTHENICS. 

voted  to  what  are  the  business  and  duties  of  life  without  in- 
tervening periods  of  recreation. 

There  are  no  amusements  so  useful  as  those  that  excite 
laughter.  There  are  a  set  of  nerves  called  the  risible,  and 
portions  of  the  brain  and  body  which  are  exercised  by  laugh- 
ter. These  the  Creator  designed  should  be  used,  and  all 
who  have  attended  most  to  physiology  and  the  laws  of 
health,  declare  that  nothing  is  more  promotive  of  good 
health  than  a  hearty  laugh.  In  every  family  some  portion 
of  every  day  should  be  devoted  to  social  and  domestic  en- 
joyments, in  which  amusements  should  form  a  part. 

So  strong  is  the  love  of  amusements,  and  especially  of 
those  that  excite  merriment,  that  there  is  danger  of  excess. 
This  danger  has  led  many  conscientious  persons  to  shun 
altogether  what  requires  only  to  be  taken  in  moderation. 
From  a  want  of  just  views  on  this  subject  there  has  been 
too  often  a  marked  line  of  separation  between  those  who 
seek  amusements  and  those  who  avoid  them — one  class 
going  to  one  extreme,  and  the  other  to  the  opposite.  At 
the  same  time,  those  who  seek  amusement  are  usually  the 
class  who  least  need  it,  while  those  who  most  need  recrea- 
tions entirely  avoid  them.  There  is  no  nation  in  the  world 
that  give  so  much  time  to  study,  care,  and  business,  with  so 
little  intervening  amusements,  as  the  Americans,  and  this 
is  one  reason  of  the  general  decay  of  health.  The  fifth  law, 
then,  is  important :  Let  some  portion  of  each  day  be  allowed 
for  recreation,  especially  by  persons  whose  minds  are  burdened 
by  cares  and  duties. 

It  is  found  that  a  simple  change  of  pursuits  has  a  health- 
ful and  refreshing  influence  on  the  brain,  even  when  these 
pursuits  are  severe.  This  is  owing  to  the  fact  that  a  differ- 
ent portion  of  the  brain,  and  different  sets  of  nerves,  are 
called  into  action,  allowing  others  to  rest.  It  is  found,  also, 
that  regularity  and  system  have  a  great  influence  in  lessening 

Questions. — What  amusements  are  most  useful  ?  What  nerves  are 
exercised  by  laughter  ?  What  did  the  Creator  design  them  for  ?  What 
is  said  of  a  hearty  laugh  ?  What  should  some  portion  of  every  day  be  de- 
voted to  ?  What 'danger  is  there  in  this  ?  What  two  extremes  have  there 
been  on  this  subject?  What  is  said  of  the  Americans  in  this  respect? 
What  is  the  rule  of  health  in  regard  to  amusements  ?  What  is  said  of  a 
change  of  pursuits  ?  To  what  is  this  owing  ?  What  is  said  of  regularity 
and  system  ? 


LAWS  OF  HEALTH  FOK  THE  BKAIN  AND  NERVES.    H5 

fatigue  and  care,  so  that  a  person  that  is  systematic  can  ac- 
complish far  more  labor,  and  with  much  less  care,  than  can 
be  done  by  one  who  has  no  such  habits.  The  sixth  rule,  then, 
is  important :  Let  there  be  change  and  variety  in  employments, 
and  at  the  same  time  system  and  order. 

The  brain  can  be  made  to  suffer  as  severely  from  inac- 
tivity as  from  any  other  cause.  The  want  of  some  noble 
and  engaging  pursuit  in  life,  leaving  all  the  faculties  and 
affections  without  appropriate  objects,  is  one  of  the  most 
serious  evils  that  is  suffered  by  the  wealthy  and  prosperous. 
The  selfish  pursuit  of  pleasure  soon  cloys,  and  the  mind 
pines  for  something  noble  to  relieve.  And  this  longing  is 
always  proportioned  to  the  amount  of  talent  and  sensibility 
of  each  mind.  A  small,  or  a  phlegmatic,  or  a  low  and  un- 
cultivated mind,  can  more  readily  become  reconciled  to  in- 
activity, or  a  life  filled  up  with  trifles. 

But  the  higher  a  mind  rises  in  the  scale  of  being,  the 
nobler  the  intellect  and  feelings,  and  the  more  cultivated  the 
powers,  the  greater  the  suffering  consequent  on  inactivity, 
and  the  greater  the  longing  for  high  and  noble  objects  of 
pursuit.  The  seventh,  and  grand  law,  then,  of  health  for  the 
brain  and  nerves  is,  that  all  the  powers  and  feelings  of  the 
mind  be  engaged  in  the  pursuit  of  noble  and  benevolent  objects. 

But  the  brain  and  nerves  can  be  made  to  suffer  severely, 
even  when  the  intellect  and  feeling  are  engaged  in  noble 
pursuits,  by  an  unbalanced  and  unequal  exercise  of  the 
faculties  and  sensibilities.  This  may  be  seen  in  the  case 
of  some  benevolent  persons,  who  select  some  single  depart- 
ment of  benevolent  effort  to  turn  all  their  energies  and  feel- 
ings into  that  channel  alone.  Their  domestic  affections, 
their  social  duties,  the  enjoyments  of  taste,  the  relief  of  rec- 
reations, and  many  other  departments  of  mental  activity 
included  in  a  well-balanced  and  well-developed  mind,  are 
neglected.  In  this  way  the  character  is  deteriorated  rather 

Questions. — What  is  the  rule  in  regard  to  regularity  and  system  ? 
What  is  said  of  inactivity  of  brain  ?  What  is  one  of  the  chief  evils  suf- 
fered by  the  wealthy  ?  What  is  said  of  selfish  pleasure  ?  What  is  the 
difference,  in  this  matter,  between  a  superior  and  a  small  mind  ?  What 
is  said  of  the  increase  of  mental  power  and  cultivation?  What,  then,  is 
the  chief  and  grand  law  of  health  for  tho  brain  and  nerves  ?  What  is 
said  of  an  unequal  exercise  of  the  faculties  of  mind  ?  What  case  illus- 
trates this  ?  How  is  character  affected  by  this  course  ? 


116  PHYSIOLOGY  AND  CALISTHENICS. 

than  improved,  while  the  brain  and  nervous  system  suffer 
from  an  excess  in  one  direction  of  activity,  and  from  an 
equal  neglect  in  another.  Our  Creator  has  given  us  no 
faculties  of  action  or  feeling  which  he  did  not  design  to 
have  duly  exercised  in  securing  enjoyment  to  ourselves  and 
to  our  fellow-beings.  The  eighth,  then,  is  an  important  law 
of  health  for  the  brain :  Take  care  that  all  the  faculties  and 
susceptibilities  of  the  mind  and  body  be  duly  exercised  so  as  to 
secure  a  well-balanced  mind  in  a  healthful  body. 

Question. — What  is  the  law  of  health  in  regard  to  the  unequal  exer- 
cise of  the  faculties  of  mind  ? 


LESSON  SEVENTEENTH. 

LAWS    OF   HEALTH   FOR   THE    ORGANS    OF    SENSE. 

THE  organs  of  sense  are  as  dependent  for  health  on  their 
right  use  and  proper  treatment  as  any  other  portions  of  the 
body. 

SENSE  OF  FEELING  OR  TOUCH. 

The  chief  organ  of  this  sense  is  the  net-work  of  nerves 
of  sensation  in  the  skin.  The  health  of  these  nerves  de- 
pends mainly  on  these  things : 

First,  that  the  blood  be  well  oxydized  in  the  lungs.  Next, 
that  the  blood  be  made  by  simple  and  proper  food.  Next, 
that  the  skin  be  kept  clean,  and  its  capillaries  well  filled 
with  blood.  Lastly,  that  the  nerves  of  motion  and  sensa- 
tion, which  are  so  intimately  connected,  be  kept  healthy  by 
exercise. 

SENSE    OF   TASTE. 

In  childhood  the  sense  of  taste  is  very  acute,  and  children 
usually  prefer  food  of  mild  and  delicate  flavor.  The  first 
use  of  pepper,  vinegar,  and  the  like,  usually  brings  tears 
into  the  eyes.  But  the  use  of  condiments  and  stimulating 
drinks  so  exhausts  and  dulls  this  sense,  that  a  false  appetite 
is  created  for  unhealthful  and  mixed  articles  of  diet.  The 
use  of  tobacco  lessens  the  sensibility  of  taste,  and  awakens 
an  unnatural  longing  for  stimulus. 

The  simple  and  natural  taste  of  childhood  can  be  restored 
by  drinking  nothing  but  cold  water,  and  a  perfectly  simple 

Questions.—  On  what  does  the  health  of  the  organs  of  sense  depend  ? 
What  is  the  organ  of  touch  or  feeling  ?  What  are  the  four  particulars 
that  contribute  to  the  health  of  this  organ  ?  When  is  taste  most  acute  ? 
What  food  is  then  preferred  ?  What  is  the  effect  of  the  first  use  of  pep- 
per, vinegar,  and  other  condiments?  What  effect  do  they  produce? 
What  is  said  of  tobacco  ?  How  can  a  simple  and  natural  taste  be  re- 
stored ? 


118  PHYSIOLOGY  AND   CALISTHENICS. 

and  healthful  diet.  When  this  is  secured  the  appetite  be- 
comes healthful,  and  is  a  safe  guide  to  the  proper  quantity 
of  food.  The  rule  of  health,  then,  for  this  sense,  is  to  avoid 
every  article  that  tends  to  debilitate  this  sense  by  over-stimula- 
tion. 

SENSE   OF    SMELL. 

This  sense  is  kept  healthy  and  acute  by  proper  use.  But 
excesses  in  stimulating  it  diminish  its  sensibility. 

Snuff*  is  the  great  enemy  of  this  sense.  It  diminishes  the 
nervous  sensibility,  and  thickens  the  membrane  that  lines 
the  nose  so  as  to  obstruct  the  passage  of  air  through  it. 
This  often  affects  the  voice  and  mode  of  breathing.  The 
same  rule  as  the  previous  applies  to  this  sense :  Avoid  all 
excessive  stimulation. 

SENSE   OF    SIGHT. 

The  organ  of  sight,  like  all  others,  can  be  debilitated  by 
overaction.  The  eye  may  become  inflamed  by  too  much 
light,  or  it  may  be  debilitated  by  too  much  use.  This  is 
especially  true  of  those  who  have  naturally  a  delicate  or- 
ganization. The  first  rule,  then,  is :  Avoid  excess  of  light, 
and  excess  in  using  the  eye.  Always  stop  when  the  eye  feels 
pained  or  tired. 

The  iris  is  formed  to  contract  when  too  much  light  enters 
the  eye.  But  the  process  is  a  gradual  one,  so  that  sudden 
changes  from  darkness  to  light  injure  the  nerve  by  excess 
of  stimulation.  A  paralysis  of  the  optic  nerve  (called  am- 
aur-o-sis)  is  sometimes  caused  by  this.  This  second  rule, 
then,  is  important :  Avoid  all  sudden  changes  from  darkness  to 
light. 

If  objects  are  placed  too  close  to  the  eye  for  long  periods 
it  produces  shortness  of  sight.  If  objects  are  viewed  for  a 
long  time  obliquely,  it  strains  the  muscles  of  the  eye,  and 

Questions. — What  is  the  consequence  of  this  return  to  healthful  diet :' 
What  is  the  rule  of  health  for  this  sense?  What  is  the  effect  of  ex- 
cessive stimulation  of  the  sense  of  smell?  What  is  the  effect  of  snuff? 
What  is  the  law  of  health  for  this  sense  ?  What  are  the  two  Avays  in 
which  the  organ  of  sight  can  be  injured  by  excess  ?  What  is  said  of  the 
action  of  the  iris  ?  What  is  sometimes  the  effect  of  excess  of  light  ?  What 
is  the  second  rule  ?  What  is  the  effect  of  putting  objects  too  close  to  the 
eye  ?  What  of  long-continued  oblique  vision  ? 


THE  ORGANS  OF  SENSE.  119 

sometimes  produces  squinting.  Therefore  this  third  rule 
is  important :  Take  care  that  the  eye  be  not  injured  by  too 
close,  or  by  oblique  inspection. 

When  the  eyes  are  weak,  two  things  are  especially  injuri- 
ous. One  is  using  them  early  in  the  morning  before  break- 
fast, and  the  other  is  using  them  by  candle-light.  Gas-lights, 
which  are  a  very  strong  light,  should  always  be  shaded  for 
weak  eyes.  Local  applications  for  weak  eyes  are  danger- 
ous, and  should  be  avoided. 

Rest  and  protection  from  light  are  the  best  remedies. 
Pouring  cold  water  on  the  back  of  the  neck  is  a  safe,  and 
often  an  effective  application. 

SENSE    OF    HEARING. 

The  ear  is  a  very  delicate  organ,  and  its  construction  is 
not  fully  understood.  Therefore,  it  is  very  important  to 
preserve  it  from  injury,  and  try  no  experiments  with  it. 

Deafness  is  sometimes  caused  by  an  accumulation  of  wax 
in  the  ear.  Great  care  should  be  taken  not  to  use  hard 
methods  for  extracting  it.  The  cleaning  of  the  ear  with 
pin  heads,  or  any  hard  thing,  is  dangerous. 

A  drop  of  oil  in  the  ear  will  soften  any  hard  wax,  and 
then  syringing  the  interior  gently  with  tepid  water,  will  re- 
move the  excess  of  wax.  If  this  method  does  not  relieve, 
recourse  should  be  had  to  a  physician. 

Questions. — What  is  the  third  rule  ?  What  rules  are  given  for  weak 
eyes?  How  is  deafness  sometimes  caused?  What  caution  is  given? 
What  is  the  proper  method  of  cleansing  the  ear  from  excess  of  wax, 
which  sometimes  causes  deafness  t 


PART    THIRD. 


LESSON  EIGHTEENTH. 

ABUSES  OF  THE  BODILY  ORGANS   BY  THE   AMERICAN  PEOPLE. 

WE  have  noticed,  in  the  two  former  portions  of  this  book, 
the  construction  of  the  most  important  organs  of  the  human 
body,  and  the  laws  of  health  in  the  treatment  of  these  or- 
gans. The  next  portion  of  the  work  will  point  out  the 
methods  by  which  the  American  people  violate  these  laws, 
and  thus  bring  disease,  deformity,  and  death  on  themselves, 
and  educate  their  children  for  the  same  sad  experience. 
This  will  be  done  under  the  same  heads  as  have  been  taken 
in  the  previous  pages. 

ABUSES  OF  THE  BONES  AND  MUSCLES. 

In  another  portion  will  be  shown  how  the  American 
people  take  such  a  course  in  regard  both  to  diet  and  fresh 
air,  that  the  bones  and  muscles  are  provided  only  with  im- 
pure and  unhealthy  blood.  In  shops,  manufactories,  offices, 
counting-rooms,  sleeping-rooms,  sitting-rooms,  churches, 
school-houses,  railroad  cars,  and  almost  every  other  place 
where  human  beings  live,  arrangements  are  made  that,  in 
nine  cases  out  of  ten,  provide  only  impure  air  to  breathe. 
Thus  the  capillaries  of  the  bones  and  muscles  never  receive 
their  proper  supply  of  oxygen.  This  tends  to  make  them 
weaker,  softer,  and  smaller  than  they  would  be  if  nourished 
by  blood  properly  oxygenized  in  the  lungs. 

At  the  same  time  the  stomach  being  loaded  with  an 
excess  of  food,  and  this  food  wrong  in  its  selection,  can  not 

Questions. — What  has  been  noticed  in  the  two  former  portions  of  this 
book  ?  "What  is  to  be  pointed  out  in  this  third  part  ?  What  course  is 
taken  by  Americans  both  as  to  diet  and  pure  air  ?  What  cases  are  men- 
tioned to  illustrate  ?  What  is  their  treatment  of  the  stomach,  and  the 
consequence  ? 


ABUSES  OF  THE  BONES  AND  MUSCLES.      121 

provide  healthful  chyle,  and  consequently  there  is  a  failure 
of  proper  nourishment  for  the  bones  and  muscles. 

It  has  been  shown  how  much  the  health  of  the  whole 
system  depends  upon  the  proper  and  uniform  action  of  all 
the  muscles,  and  also  that  this  exercise  is  most  serviceable 
when  the  mind  is  at  the  same  time  interested  in  attaining 
some  worthy  object  by  this  exercise. 

Now  the  labor  appointed  to  man  in  cultivating  the  earth, 
in  preparing  its  fruits,  and  in  many  mechanical  pursuits, 
will  be  found  to  be  that  which  exercises  all  the  muscles  of 
the  body  appropriately  and  healthfully.  So  also  the  labor 
appointed  to  woman  in  the  family  state,  involves  just  that 
variety  of  employment  which,  if  wisely  adjusted,  would  be 
exactly  what  is  best  calculated  to  develop  every  muscle 
most  perfectly,  while  in  the  performance  of  these  duties  the 
mind  has  healthful  occupation. 

And  yet  every  man  who  can  do  so,  avoids  these  healthful 
pursuits  as  less  honorable,  and  seeks  in  preference  those 
that  shut  him  up  in  study,  office,  or  store,  to  overwork  his 
brain  and  leave  his  muscular  system  to  run  down  for  want 
of  vigorous  exercise  and  fresh  air.  And  so  almost  every 
woman,  who  has  it  in  her  power,  turns  off  the  work  that 
would  make  herself  and  her  daughters  beautiful,  graceful, 
and  healthful,  to  hirelings,  and  takes  sewing,  reading,  and 
other  inactive  pursuits  as  her  exclusive  portion. 

By  this  method  of  dividing  the  labor  of  life,  one  portion 
of  the  world  weaken  their  muscular  system,  either  by  entire 
inaction  of  both  brain  and  muscle,  or  by  the  excess  of  brain- 
work  and  the  neglect  of  muscular  exercise.  Another  large 
portion,  having  all  the  work  that  demands  physical  exercise 
turned  off  upon  them,  overwork  their  bodies  and  neglect 
their  brains.  And  almost  the  whole  fail  in  the  equal  train- 
ing of  the  muscular  system,  which  alone  secures  that  per- 
fect development  on  which  health  and  beauty  so  much 
depend. 

Owing  to  the  above  causes,  the  great  majority  of  the  pres- 

Questions.— What  has  been  said  of  the  exercise  of  the  muscles  ?  What 
is  said  of  the  labor  appropriated  to  man  and  to  woman  ?  What  are  the 
practices  of  men  and  women  in  respect  to  these  labors  ?  What  is  the  con- 
sequence of  this  wrong  method  of  dividing  labor  ? 


122  PHYSIOLOGY  AND  CALISTHENICS. 

ent  generation  have  grown  up  with  bones  and  muscles  to  a 
greater  or  less  extent  weaker,  smaller,  and  less  healthful, 
than  their  Creator  designed  they  should  be.  His  work  has 
been  marred  and  enfeebled  by  their  own  abuse  and  neglect, 
or  by  that  of  their  parents  or  other  ancestors. 

Having  thus  prepared  the  bones  and  muscles  by  debility 
to  yield  readily  to  any  injurious  influences,  a  large  majority 
of  the  mothers  and  daughters  of  the  nation  adopt  a  style  of 
dress  that  is  exactly  calculated  to  produce  disease  and  de- 
formity. 

In  the  first  place  they  dress  the  upper  portion  of  the  body 
so  thinly,  that  the  spine  and  chest  are  exposed  to  sudden  and 
severe  changes  of  temperature  in  passing  from  warm  to  cold 
rooms,  and  this  tends  to  weaken  that  portion.  Then  they 
accumulate  such  loads  of  clothing  around  the  lower  parts 
of  the  body,  as  debilitate  the  spine  and  pelvic  organs  by 
excess  of  heat.  At  the  same  time,  they  bind  the  ribs  so 
tight,  that  there  is  a  constant  lateral  pressure  against  one 
side  of  the  spine,  tending  to  produce  a  curvature  that  dis- 
torts one  shoulder  and  one  hip.  At  the  same  time  the 
weight  of  clothing  on  the  hips  and  abdomen  presses  down 
on  the  most  delicate  and  important  organs  of  life  to  move 
them  from  their  proper  positions,  while  pointed  bodices, 
with  whalebone  pressure,  co-operate  as  a  lever  in  front,  to 
accomplish  the  same  shocking  operation.  The  efforts  of 
the  Chinese  mother  in  binding  up  her  child's  foot  for  dis- 
tortion, is  wisdom  compared  with  the  murderous  folly  thus 
perpetrated  or  tolerated  by  thousands  of  mothers  and  daugh- 
ters in  this  Christian  and  enlightened  age  and  nation.  And 
the  most  terrible  feature  in  this  monstrous  course  is,  that 
the  evil  thus  achieved  by  a  mother  is  often  transmitted  to 
her  deformed  offspring. 

Besides  these  methods  for  distorting  the  muscles  and 
bones  others  quite  as  effective  are  adopted. 

Questions. — What  is  said  of  the  effects  of  this  division  of  labor  on  the 
bones  and  muscles  ?  What  do  a  majority  of  women  do  as  it  respects 
dress '?  What  is  there  wrong  in  the  fashion  for  the  upper  portion  of  the 
female  form  ?  What  for  the  lower  portion  ?  What  evil  is  done  around 
the  ribs  ?  What  is  done  by  the  weight  of  clothing  ?  What  whalebone 
pressure  has  been  added  ?  Can  the  deformity  thus  induced  become  he- 
reditary ? 


ABUSES  OF  THE  BONES  AND  MUSCLES.      123 

Some  children  are  made  to  sit  still  for  hours  on  seats  at 
school  that  do  not  properly  support  the  body.  Thus  some 
of  the  muscles  are  debilitated,  by  over-exertion,  to  hold  up 
the  body,  and  finally  failing,  the  discs  of  the  spine  are  forced 
into  the  hardening  process  to  supply  the  place  of  the  mus- 
cles. 

Other  children  are  allowed  to  sit  so  many  hours  in  wrong 
positions,  either  while  reading  or  writing,  as  to  bring  on  de- 
formity by  a  similar  process.  Other  children  sleep  on  high 
pillows  and  in  such  uniformly  wrong  positions  as  induces 
deformity.  Others  are  allowed  to  sit  and  stand  in  positions 
that  lead  to  deformity. 

Then  again,  when  the  evil  results  of  those  methods  begin 
to  develop,  and  the  child  is  seen  to  be  growing  up  with 
crooked  back,  or  projecting  neck,  or  round  shoulders,  or  all 
together,  instead  of  ceasing  the  wrong  treatment  and  secur- 
ing proper  exercise,  diet,  and  fresh  air  as  the  only  true  rem- 
edy, braces  are  girt  around  the  bones  and  muscles  to  increase 
the  very  evil  they  are  used  to  remedy. 

Then,  when  it  is  discovered  that  exercise  is  needed  for 
a  remedy,  the  habit  is  so  suddenly  invaded  as  to  weaken 
instead  of  giving  strength.  The  slow  and  gradual  change 
would,  indeed,  meet  the  evil,  but  the  sudden  jerk  only  adds 
to  it.  And  then  the  plea  is  made  that  exercise  is  found  by 
trial  to  do  more  harm  than  good. 

There  is  one  mode  of  exercise  that  is  very  common,  and  is 
earnestly  defended  on  the  ground  of  its  healthful  tendencies, 
and  that  is  the  dance.  There  is  no  doubt  that  the  Creator, 
when  he  implanted  that  strong  love  of  measured  exercise  to 
the  sound  of  music,  intended  that  it  should  be  gratified. 
And  were  it  the  custom  for  families  to  go  abroad  into  the 
open  air,  in  proper  habiliments,  at  proper  times,  and  dance 
to  the  sound  of  music,  and  this  were  the  only  mode  adopted, 
it  is  probable  that  no  such  prejudice  as  now  exists  against 
this  amusement  would  have  arisen.  But  how  is  the  dance 
usually  conducted  ? 

Question*).— How  are  children  injured  in  schools  by  the  seats  used  ? 
How  are  they  injured  by  wrong  positions  ?  How  by  positions  in  sleep- 
ing ?  When  deformities  are  thus  created,  what  wrong  remedies  are  used  ? 
What  mistakes  in  regard  to  exercise  ?  In  what  circumstances  would  the 
dance  be  healthful  ? 


124  PHYSIOLOGY  AND  CALISTHENICS. 

In  the  first  place,  it  is  commonly  in  the  night  season, 
when  quiet  is  better  than  exercise.  Next,  it  is  in  rooms 
where  the  air  is  vitiated  by  many  lights  and  many  breaths, 
and  where  quiet  is  far  better  than  a  quickened  circulation. 
Next,  the  clothing  of  the  female  portion  of  the  performers 
is  usually  the  very  worst  that  could  be  selected  for  such  an 
occasion — too  thin  about  the  chest  and  too  heavy  below  it. 
Then,  before  the  night  is  passed,  the  stomach,  which  should 
rest  when  the  muscles  are  exercised,  is  loaded  with  the  most 
unhealthful  of  all  kinds  of  food,  condiments,  and  drinks. 
Finally,  after  the  skin,  stomach,  and  lungs  have  been  de- 
bilitated by  hours  of  abuse,  and  the  whole  brain  and  nervous 
system  exhausted  by  mental  and  physical  excitement,  the 
company  adjourn  to  cold  halls  and  robing-rooms,  and  go 
forth  to  ride  through  the  night  air,  with  weary,  sleepy  driv- 
ers, to  weary,  sleepy  servants  or  friends,  whom  selfish  amuse- 
ments have  deprived  of  proper  repose  and  sleep.  When 
another  generation  has  been  trained  to  understand  and  obey 
the  laws  of  health,  the  beautiful  and  health-giving  dance 
will  be  rescued  from  its  profanation  and  abuse.  But  in  its 
present  state  of  degradation  entire  abstinence  is  probably 
the  safer  rule,  for  those  who  venture  only  a  few  steps  will 
probably  be  soon  drawn  far  beyond  their  first  intentions, 
while  their  views  of  right  and  expediency  will  gradually  sink 
to  the  standard  of  their  wishes,  or  yield  to  those  of  their 
children. 

ABUSES    OF   THE   LUNGS. 

It  is  the  universally-acknowledged  fact,  that  the  present 
generation  of  men  and  women  are  inferior  in  health  and  in 
powers  of  endurance  to  their  immediate  ancestors.  And  in 
all  quarters  the  cause  is  sought,  while  many  varying  answers 
are  given. 

It  is  probable  that  no  one  cause  can  be  assigned  as  the  sole 
reason.  But  it  can  be  made  to  appear  probable  that  the 

Questions. — What  is  wrong  as  to  time  in  regard  to  dancing  as  usually 
conducted?  What  is  wrong  as  to  the  air?  What  in  regard  to  dress? 
What  in  the  treatment  of  the  stomach?  What  is  the  last  evil  de- 
scribed ?  When  will  the  dance  be  probably  rescued  from  such  abuses  ? 
What  is  the  safer  course  till  this  is  done  ?  What  is  an  acknowledged 
fact? 


ABUSES  OF   THE   LUNGS.  125 

abuse  of  the  lungs  by  supplies  of  impure  air  has  had  more 
influence  than  any  one  thing  in  the  general  decay  of  health. 
Our  ancestors  always  slept  in  cold  and  well-ventilated  cham- 
bers. And  in  the  family  by  day,  the  broad-mouthed  chim- 
ney and  uncorked  doors  and  windows  secured  a  constant 
flow  of  cool  and  pure  air,  while  daily  exercise  in  family 
work  by  women  and  children,  and  out-door  work  by  men 
and  boys,  secured  the  cheerful  spirits  and  healthful  exercise 
most  favorable  to  body  and  mind. 

But  as  wealth  and  luxury  have  increased,  houses  have 
been  made  tight,  windows  have  been  corked,  fire-places 
have  been  shut  up,  and  close  stoves  and  furnaces  introduced. 
Men  work  in  heated  counting-rooms,  offices,  stores,  shops, 
and  manufactories,  with  brain  stimulated  and  muscles  in- 
active, or  with  both  muscles  and  brain  stimulated,  while 
the  fetid  effluvia  of  many  skins  and  lungs  accumulate  as 
the  only  fountain  of  supply  to  the  lungs  and  the  dependent 
capillaries  all  over  the  body.  Then  they  go  home  and  sleep 
with  wives  and  children  in  close,  unventilated,  and  some- 
times heated  rooms.  And  even  when  they  travel,  especially 
in  winter,  when  the  cold  and  pure  air  would  most  invigor- 
ate, they  are  packed  in  close  cars,  with  a  stove  burning  up 
the  oxygen  and  thinning  the  air,  while  windows  are  fastened 
down  and  every  crack  made  air-tight  with  frozen  breaths. 
The  idea  that  every  pair  of  lungs  needs  a  hogshead  of  pure 
air  every  hour  as  much  as  the  stomach  needs  its  daily  food, 
is  one  that  has  never  been  acted  on  by  one  man  in  a  thou- 
sand in  arranging  for  his  house,  his  place  of  business,  and 
his  family. 

If  society  understood  this  subject  as  it  will  some  day  be 
considered,  there  would  be  health-officers  to  inspect  every 
house  in  the  land,  and  bring  indictments  for  crime  against 
every  man  that  arranges  to  poison  himself  and  his  family 
by  an  unhealthful  atmosphere. 

One  grand  difficulty  on  this  subject  is,  that  the  philosophy 

Questions. — What  has  had  more  influence  than  any  one  cause  in  pro- 
ducing a  general  decay  of  health  ?  How  was  sleeping  and  work  done  in 
a  former  generation  ?  What  has  attended  wealth  and  luxury  ?  How  do 
men  work,  how  do  they  sleep,  and  how  do  they  travel  ?  How  much  fresh 
air  is  needed  every  hour  for  every  pair  of  lungs?  What  sort  of  health- 
officers  will  exist  when  this  subject  is  properly  understood  ? 


126  PHYSIOLOGY  AND  CALISTHENICS. 

of  ventilation  lias  been  so  little  attended  to,  practically,  that 
not  one  in  a  thousand  even  of  educated  persons,  not  one  in, 
a  hundred  even  of  those  who  have  studied  physiology,  and 
consider  pure  air  as  important  to  health,  really  know  what 
is  necessary  to  secure  a  proper  ventilation. 

The  thing  to  be  done  is" to  secure  a  gentle  current  of  air, 
which  shall  constantly  pass  in  and  out  of  a  room  or  building 
where  the  lungs  and  skin  of  human  beings  are  vitiating  the 
atmosphere. 

This  being  so,  it  is  a  very  easy  matter  to  ventilate  any 
room,  by  simply  having  an  opening  at  the  top  of  one  window 
and  another  at  the  top  of  a  door.  The  size  of  this  opening 
must  be  proportionate  to  the  number  of  lungs  that  are  to 
use  the  air.  In  a  common-sized  chamber,  with  two  lodgers, 
an  inch  at  the  top  of  a  window  and  an  equal  opening  over 
the  door,  will  ventilate  sufficiently. 

In  ventilating  a  room,  care  must  be  taken  that  the  cur- 
rent be  not  so  large  and  so  strong  as  to  be  sensibly  felt  by 
the  inmates,  as  this  will  cause  colds.  There  must  be  a 
gentle,  imperceptible  current  established;  and  where  a  great 
deal  of  air  is  needed,  to  meet  the  wants  of  many  inmates, 
several  small  openings  must  be  made  instead  of  any  large 
one. 

Churches  and  school-houses  are  best  ventilated  by  fur- 
naces placed  under,  and  opening  at  one  end  of  the  room, 
while  the  ventilators  at  the  top  of  the  room  should  be  at  the 
opposite  extremity.  This  makes  a  current  pass  through  the 
whole 'house. 

But  if  the  furnace  and  ventilators  are  placed  over  each 
other,  the  current  does  not  so  entirely  affect  every  part  of 
the  room,  while  the  warm  air  passes  oft'  faster. 

The  collecting  of  large  numbers  of  human  beings  in  one 
building,  to  spend  both  day  and  night,  always  involves  the 
gradual  dilapidation  of  constitution  to  all,  especially  to  the 
most  susceptible,  unless  uncommon  care  is  taken  to  provide 
a  proper  supply  of  pure  air.  All  the  rooms  should  open 

Questions.— What  is  one  grand  difficulty?  What  is  to  be  done  in 
order  to  obtain  proper  ventilation  ?  What  arrangement  would  secure 
this  ?  What  care  is  needful  in  ventilating  ?  How  is  it  to  be  managed  ? 
How  are  churches  and  schools  beet  ventilated  ?  Where  many  persons 
live  in  one  large  building,  how  should  it  be  ventilated  ? 


ABUSES   OF  THE  LUNGS.  10/7 

into  long  halls  that  are  constantly  swept  by  the  outer  air 
from  opposite  doors  and  windows.  At  the  same  time  Aren- 
tilators  should  open  from  each  room  to  these  halls,  and  then 
another  opening  be  made  to  the  outer  air  at  the  top  of  each 
window  in  every  room. 

But  institutions  could  now  be  pointed  out,  where  physi- 
ology has  been  taught  for  years,  and  yet  where  two  or  three 
hundred  live,  month  after  month,  breathing  chiefly  impure 
air.  In  neither  basement,  kitchen,  nor  dining-hall,  where 
the  inmates  perform  daily  exercises,  are  any  proper  arrange- 
ments for  carrying  off  the  impure  air,  vitiated  by  hundreds 
of  lungs.  School-rooms  and  lodging-roorns  are  equally  un- 
provided with  proper  ventilation.  Meantime  the  young  in- 
mates have  their  brain  and  nervous  system  on  a  constant 
drain  by  intellectual  activity  and  moral  responsibility.  And 
then  as,  year  after  year,  we  hear  that  fevers  and  various  dis- 
eases sweep  off  the  young  inmates  by  death,  or  send  them 
home  to  recruit,  their  friends  are  all  wondering  what  can  be 
the  reason  there  is  so  much  sickness  there ! 

So  in  our  manufactories  and  shops  of  labor,  thousands  of 
the  young  congregate  to  labor  in  poisonous  air,  till  their  con- 
stitutions are  undermined,  and  then  return  home  to  remain 
invalids  for  life. 

To  add  to  all  the  mischief  of  vitiated  air,  young  women 
are  generally  girt  so  tight  around  the  body,  that  the  lower 
part  of  the  lungs,  where  the  air-cells  most  abound,  are  rarely 
used.  Abdominal  breathing  has  ceased  among  probably  a 
majority  of  American  women.  The  ribs  also  are  girt  so 
tight,  in  many  cases,  that  even  the  full  inspiration  at  the 
top  of  the  lungs  is  impossible.  And  this  custom  has  oper- 
ated so,  from  parent  to  child,  that  a  large  portion  of  the 
female  children  now  born  have  a  deformed  thorax,  that  has 
room  only  for  imperfectly-formed  lungs.  The  full  round 
chest  of  perfect  womanhood  is  a  specimen  rarely  seen,  and 
every  day  diminishing  in  frequency. 

To  these  abuses  of  the  lungs  are  to  be  added  the  multi- 

Questions. — What  cases  are  mentioned  showing  the  evils  of  a  want  of 
proper  ventilation  ?  What  is  said  of  shops  and  manufactories  ?  What  is 
said  of  the  dress  of  American  women,  and  its  effects  ?  What  common 
distortions  serve  to  cramp  and  injure  the  lungs? 


128  PHYSIOLOGY  AND  CALISTHENICS. 

plied  distortions  caused  by  long-continued  unnatural  posi- 
tions at  school  or  at  work,  that  cause  round  shoulders  and 
bent  forms,  by  which  the  lungs  are  cramped  in  size  and  action. 

In  many  cases  the  attempt  to  ventilate  rooms  by  ignorant 
or  heedless  persons  is  a  serious  evil.  Such  will  wait  till  a 
room  is  hot,  and  its  air  almost  poisonous,  and  then — when 
the  skin  of  all  its  inmates  is  reeking  with  perspiration — open 
a  door  or  window,  and  make  a  strong  and  direct  draft,  that, 
of  course,  causes  colds  and  injurious  chills.  By  this  method 
many  are  so  annoyed  as  to  really  hate  ventilation  and  all 
its  advocates. 

The  only  proper  and  safe  method  is  to  have  such  arrange- 
ments made  that  a  room  is  always  perfectly  ventilated  at  all 
times,  and  by  such  a  process  that  no  strong  current  is  made 
in  any  direction.  A  window  open  at  top,  with  a  thin  curtain 
over,  on  one  side  of  a  room,  and  another  window  or  door, 
with  a  moderate  opening,  on  the  other  side,  suffices  where 
there  are  few  persons.  When  there  are  many,  there  must 
be  a  multiplication  of  the  number  of  ventilating  openings. 

Questions. — How  are  persons  sometimes  injured  by  ventilation  ?  What 
is  the  only  proper  and  safe  method  ? 


LESSON  NINETEENTH. 

ABUSES    OF   THE   DIGESTIVE   ORGANS. 

IT  has  been  shown  that  the  health  of  the  body  is  very 
dependent  on  the  proper  selection  and  proper  amount  of 
food. 

In  regard  to  the  selection  of  food,  it  has  been  shown  that 
there  are  these  general  classes  : 

First,  animal  and  vegetable,  which  do  not  differ  essen- 
tially in  their  constituents,  both  having  exactly  the  same 
primary  elements.  The  main  respect  in  which  they  differ 
is,  that  animal  food  is  more  stimulating  (not  more  nourish- 
ing) than  vegetable,  by  which  is  meant  that  it  tends  to  make 
all  the  organs  of  the  body  work  faster.  It  is  the  predom- 
inance of  nitrogen  in  animal  food  that  gives  it  this  stimula- 
ting quality. 

Next,  there  is  the  heat-forming  and  the  flesh-forming  kinds 
of  food.  The  heat-forming  are  those  that  supply  most 
abundantly  the  carbon  which  is  to  combine  with  oxygen  in 
the  capillaries,  and  thus  furnish  fuel  for  the  fires  that  cause 
animal  heat.  The  stomach  supplies,  the  carbon  to  burn, 
and  the  lungs  supply  the  oxygen  to  consume  it.  Butter,  fat, 
oil,  sugar,  and  molasses  are  the  most  prominent  articles  of 
this  kind.  The  flesh-forming  food  is  that  portion  which  is 
most  readily  incorporated  into  the  body  as  muscle,  and  does 
not  furnish  so  large  a  prbportion  of  carbon  for  animal  heat. 
All  kinds  of  grain,  vegetables,  and  fruits,  contain  both  the 
flesh-forming  and  the  heat-forming  ingredients.  Indeed  so 
do  a  greater  portion  of  the  articles  of  food.  The  classifi- 

Questions. — On  what  is  the  health  of  the  body  very  dependent  ?  What 
is  the  first  division  of  food?  What  is  the  chief  point  of  difference? 
What  is  meant  by  food  that  is  more  stimulating?  What  gives  this 
quality  ?  What  is  the  second  division  ?  What  is  the  heat-forming  kind  ? 
What  is  done  by  the  stomach,  and  what  by  the  lungs  ?  Which  are  the 
chief  articles  of  this  kind  of  food  ?  "What  is  the  flesh-forming  ?  Do  most 
kinds  of  food  contain  both? 

1 


130  PHYSIOLOGY  AND  CALISTHENICS. 

cation  relates  only  to  the  predominance  of  one  or  the  other 
quality. 

Next,  there  are  the  nutritious  and  innutritious  kinds  of  food. 
The  most  nutritious  are  those  that  yield  the  largest  quantity 
of  nourishment  in  a  given  bulk.  The  innutritious  food  is 
that  which  is  not  assimilated  into  the  body,  but  is  useful,  by 
bulk  and  stimulation,  in  forwarding  the  process  of  digestion. , 
For  food  that  is  highly  concentrated,  so  as  to  have  a  great 
deal  of  nourishment  in  a  small  bulk,  does  not  digest  alone 
so  readily  as  when  mixed  with  innutritive  matter. 

Finally,  there  are  the  digestible  and  indigestible  kinds  of 
food,  which  are  classed  with  reference  to  the  ease  and 
speed  with  which  they  are  carried  through  the  process  of 
digestion. 

This  account  of  the  different  kinds  of  food  is  recapitulated 
to  show  the  philosophy  of  those  laws  of  health  that  regulate 
the  selection  of  diet.  These  rules  indicate  that  knowledge, 
prudence,  and  discretion  are  needed  in  order  to  regulate  the 
selection  of  food  with  reference  to  climate,  seasons,  age,  tem- 
perament, state  of  health,  and  nature  of  employments.  Those 
who  live  in  a  hot  climate  need  a  different  diet  from  those 
living  in  a  cold.  The  food  of  the  summer  should  be  modified 
from  that  of  winter.  The  young  should  not  eat  some-  food 
that  is  suitable  for  the  aged.  Persons  in  one  state  of  health, 
or  with  weak  powers  of  digestion,  should  not  take  certain 
articles  that  are  proper  in  other  circumstances;  while  per- 
sons who  are  engaged  in  sedentary  employments  may  not 
take  what  would  be  safe  to  persons  exercising  constantly  in 
the  open  air. 

If  the  American  people  were  a  strong,  hardy,  unexcitable 
race,  like  the  German  laborers  that  come  among  us,  such 
rules  for  the  selection  of  diet  would  be  of  less  importance. 
But  if  it  should  appear  that  probably  a  majority  of  our  peo- 
ple are  either  invalids,  or  fast  hastening  to  that  condition, 
the  matter  becomes  far  more  worthy  of  attention. 

Questions. — What  does  the  classification  relate  to  'i  What  is  the  third 
kind  ?  AVhat  are  the  most  nutritious  ?  For  what  is  the  innutritious  part 
of  food  useful  ?  Wrhat  is  the  fourth  kind  ?  What  is  needed  in  order  to 
regulate  the  selection  of  food  ?  What  is  said  of  those  who  live  in  a  hot 
climate?  What  of  food  in  summer  and  winter?  WThat  of  the  young? 
What  of  those  with  weak  digestion  ?  What  of  sedentary  persons  ?  What 
is  said  of  Americans  as  compared  with  Germans  ? 


ABUSES  OF  THE  DIGESTIVE  ORGANS.  13-1 

The  course  which  has  been  pursued  by  a  large  number 
who  have  attempted  to  teach  the  public  on  this  subject,  has 
served  greatly  to  embarrass  and  perplex.  A  great  portion 
of  such  writers  seem  to  be  mounted  on  hobbies.  Some  ad- 
vocate an  exclusive  vegetable  diet,  and  in  such  an  extrava- 
gant way  as  to  make  the  impression  that  nothing  is  quite 
so  bad  for  the  human  race  as  eating  meat,  and  that  most  of 
the  physical  and  moral  evils  of  society  would  be  ended  by 
the  adoption  of  a  farinaceous  and  vegetable  diet. 

On  the  other  hand,  those  who  advocate  a  mixed  diet,  in- 
cluding animal  food,  write  as  if  no  man  could  become  per- 
fectly developed  physically  without  meat.  The  impression 
is  made  that  bread  and  vegetables,  which  really  contain  far 
more  nourishment  in  a  given  bulk  than  any  meat,  is  a  low 
diet ;  that  there  is  nothing  that  is  so  nourishing  as  a  good 
piece  of  beef-steak ;  and  that  the  poor  creatures  who  have 
been  kept  for  months  on  bread  and  butter,  milk,  fruits,  and 
vegetables,  must  be  "  strengthened  and  built  up"  by  porter, 
wine,  and  meat. 

Then,  again,  certain  articles  of  food  will  be  hunted  down 
as  if  in  all  cases  and  all  circumstances  they  were  rank  pois- 
on; while  others  will  be  selected  as  good  for  all  mankind 
in  all  circumstances. 

But  what  is  needed  on  this  subject  is,  that  the  people 
should  learn  the  construction  of  their  own  bodies,  the  na- 
ture of  different  kinds  of  food,  and  the  laws  that  should  reg- 
ulate their  selection,  and  then  that  they  should  use  their 
judgment  and  common  sense  in  this  as  in  all  other  matters. 
At  the  same  time  habits  of  self-control  and  principles  of 
duty  are  needed  to  secure  obedience  to  the  dictates  of  dis- 
cretion. For  want  of  all  this,  the  great  bo^  of  the  Amer- 
ican people  are  following  a  course  which,  in  multitudes  of 
cases,  leads  to  certain  disease,  and  shortens  life. 

In  the  animal  kingdom  there  is  no  creature  that  does  not 
succeed  better  than  man  in  raising  its  young.  It  is  calcu- 

Questions. — What  injudicious  methods  have  been  pursued  by  persons 
who  have  taught  the  public  on  this  subject  ?  What  has  been  said  of  ani- 
mal and  vegetable  diet  by  such  ?  What  of  certain  kinds  of  food  ?  What 
is  needed  on  this  subject?  What  is  the  consequence  of  the  want  of 
this  ?  What  is  said  of  the  comparative  success  of  men  and  other  animals 
in  raising  their  young? 


132  PHYSIOLOGY  AND  CALISTHENICS. 

lated  that  nearly  one-third  of  the  human  race  perish  before 
they  reach  their  third  year ;  while  no  such  mortality  as  this 
exists  among  the  young  of  irrational  animals.  We  shall 
see  the  reasons  for  this,  as  we  trace  the  various  methods 
which  are  taken  that  are  destructive  to  the  health  and  life 
of  young  children. 

In  regard  to  the  selection  of  food,  there  is  no  physician 
of  any  school  but  what  allows  that  meat  is  more  stimulating 
than  any  other  food,  and  should  be  avoided  whenever  there 
are  any  tendencies  to  fevers  or  inflammation.  All  concede, 
also,  that  children  are  more  excitable,  and  more  liable  to 
inflammatory  attacks  than  grown  persons.  And  yet  the 
great  mass  of  children  in  this  country  begin  to  eat  meat  the 
first  and  second  year  of  life,  which  is  the  period  of  greatest 
danger  from  feverish  and  inflammatory  attacks  of  all  kinds. 
And  it  is  often  the  case  that  meat  is  allowed  twice,  and 
sometimes  thrice  a  day. 

Little  attention  is  paid  to  the  peculiar  temperament  of 
children  in  regulating  diet.  A  child  of  full  habit  that  tends 
to  inflammation,  needs  one  course ;  while  a  child  of  thin 
blood,  phlegmatic  temperament,  and  slow  movement,  is  safe 
with  a  diet  that  would  destroy  the  other. 

So  in  cold  weather,  a  diet  which  is  safe  and  proper,  may 
be  very  injurious  in  the  heat  of  summer.  As  a  general 
rule,  children  are  safest  and  healthiest  who  eat  little  meat, 
little  sugar,  molasses,  butter,  and  fats,  and  live  chiefly  on 
bread,  milk,  fruits,  and  vegetables. 

The  combustion  in  the  capillaries,  which  produces  animal 
heat,  requires  that  there  should  be  some  carbonaceous  food, 
especially  in  cold  weather.  Butter,  sugar,  and  molasses, 
being  of  this  class,  therefore  need  not  be  entirely  relin- 
quished, except  where  there  is  an  excess  of  bile,  or  certain 
corruptive  humors. 

But  the  American  people  use  these  articles  to  an  excess 


some  carbonaceous  food  proper?    Which  are  the  articles  of  this  class? 
When  only  should  they  be  entirely  relinquished  ? 


ABtfSES  OF  THE  DIGESTIVE  ORGANS.  133 

such  as  is  seen  in  no  other  country.  It  is  only  those  who 
exercise  a  great  deal  in  pure  air  that  can  afford  to  use  these 
carbonaceous  articles  freely. 

This  being  so,  the 'quantities  of  butter,  molasses,  and  sugar 
heaped  on  to  hot  cakes— the  meats,  gravies,  and  fatty  cook- 
ing— the  stimulating  condiments,  and  the  candies  and  con- 
fectioneries that  abound,  are  all  so  many  sources  of  debili- 
tation, disease,  and  death  to  the  young. 

In  addition  to  this,  children  are  allowed  tea  and  coffee, 
which  stimulate  the  nerves  and  brain,  while  the  heat  of 
these  drinks  tends  to  debilitate  the  stomach. 

The  adult  population  of  our  country  pay  little  regard  to 
the  rules  of  prudence  in  selecting  their  food.  Men  of  full 
habit  and  excitable  nerves  will  eat  meat  and  drink  tea  and 
coffee  and  other  stimulating  drinks,  without  the  least  knowl- 
edge or  fear  of  the  probable  consequences.  In  summer 
meat  and  carbonaceous  food  is  taken  just  the  same  as  in 
winter,  while  the  stimulating  condiments  are  freely  used. 
In  our  newer  settlements,  where  most  care  and  caution 
are  important,  meat  at  every  meal,  coffee  twice  or  thrice 
a  day,  and  hot  bread,  with  other  of  the  most  indigestible 
kinds  of  cooking,  abound ;  and  in  summer  the  same  as  in 
winter. 

Of  this  kind  of  unhealthy  cooking,  one  of  the  most  per- 
nicious is  articles  in  which  soda  and  saleratus  abound.  The 
immense  quantities  of  alkalies  thus  introduced  into  the 
stomach  is  astonishing. 

It  is  probable  that  a  description  of  the  most  unhealthy 
and  improper  meal  that  could  possibly  be  provided  would 
include  exactly  what  is  found  on  the  tables  of  a  very  large 
portion  of,  as  it  respects  wealth,  our  most  thriving  popula- 
tion. And  thus  it  is  that  the  wear  and  tear  on  the  constitu- 
tion prepares  the  way  for  acute  attacks  that  end  life,  or  for 
chronic  disease  that  beclouds  all  its  enjoyments. 

But  the  greatest  evil  is  probably  accomplished  by  the  ex- 
cesses in  quantity  of  food.  The  great  evil  of  condiments  is 

Questions. — What  is  said  of  the  use  of  these  articles  by  the  American 
people  ?  Who  can  use  them  freely  with  safety  ?  What  are  the  causes 
of  disease  and  death  to  many  children  ?  What  other  mischievous  arti- 
cles are  allowed  to  the  young?  What  pernicious  courses  are  pursued  by 
adults  ?  What  is  said  of  the  quantity  of  food  taken  ? 


134  PHYSIOLOGY  AND  CALISTHENICS. 

not  so  much  their  influence  on  the  circulation  as  the  un- 
natural stimulation  of  appetite  that  they  produce.  This 
leads  almost  every  person  who  uses  them  to  take  more  food 
than  the  body  demands,  which  overtaxes  the  system  in 
throwing  off  the  excess.  In  addition  to  this,  the  great  va- 
riety of  food  which  our  country's  abundance  provides  is  an- 
other temptation  to  excess.  Many  persons  eat  after  the 
appetite  is  satisfied  simply  to  gratify  the  palate  with  some 
tempting  viand. 

The  evils  of  excess  in  quantity  of  food  are  particularly 
injurious  to  children.  The  strength  which  would  otherwise 
be  employed  in  perfecting  all  their  organs  and  functions  is 
used  up  in  relieving  the  system  from  the  excess  of  needless 
food. 

As  a  general  fact,  the  more  wealthy  and  prosperous  a 
community  becomes  the  more  food  a-nd  the  less  exercise  is 
taken.  To  those  who  exercise  a  great  deal  in  the  open 
air  there  is  less  need  of  care,  both  as  to  selection  and  quan- 
tity of  food ;  for  the  quickened  circulation  and  good  supply 
of  oxygen  meet  the  evil  with  less  injury.  But  to  those  who 
have  little  air  and  little  exercise  the  tempting  varieties  of 
the  table,  instead  of  a  blessing,  are  a  daily  curse. 

Here,  however,  there  is  need  of  caution  in  reference  to 
books  and  papers  that  attempt  to  prescribe  by  weight  how 
much  every  body  should  eat.  Some  persons  require  more 
food  than  others,  and  more  is  needed  by  the  same  person 
at  one  time  than  at  another ;  and  it  is  folly  to  guide  all  by 
one  rule.  If  all  will  exercise  enough,  live  in  pure  air, 
avoid  stimulating  condiments,  and  persevere  in  a  plain 
and  simple  diet,  a  healthy  appetite  will  return ;  and  this 
will  be  a  steady  and  safe  guide.  Until  this  is  secured,  it 
is  always  safest  to  stop  before  there  is  a  sense  of  fullness  and 
satiety. 

In  regard  to  the  time  and  manner  of  taking  food,  the 
Americans  are  celebrated  for  violating  the  rules  of  health. 

Questions. — "What  is  the  chief  evil  of  condiments^  What  tempts  to 
excess  besides  condiments  ?  What  are  the  consequences  to  children  of 
excess  in  food  ?  What  is  the  common  effect  of  Avealth  and  prosperity  ? 
What  is  a  loaded  table  to  those  who  exercise  but  little?  Can  all  persons 
be  regulated  by  the  same  rule  as  to  quantity  of  food?  How  can  a  healthy 
appetite  be  restored  ?  What  is  a  safe  rule  when  it  is  wanting  ? 


ABUSES  OF  THE  DIGESTIVE  ORGANS.  185 

In  the  first  place,  the  rule  requiring  that  there  should  be 
a  period  of  rest  to  the  brain  and  muscles  before  taking  food 
is  rarely  regarded.  Students  and  men  of  business  rush  to 
their  noontide  meal  with  brains  throbbing  with  excitement 
and  the  circulation  all  disarranged.  And  the  laboring  classes 
do  the  same  in  reference  to  their  excited  muscular  system. 
Both  should  allow  half  an  hour  of  quiet  to  mind  and  body 
before  setting  the  stomach  to  its  labors. 

In  the  same  way  the  stomach  is  hurried  in  all  its  opera- 
tions. Food  is  thrust  into  it  half  masticated,  and  one  bolus 
follows  another  before  the  needful  process  for  each  can  be 
effected.  Half  an  hour  is  the  shortest  time  that  should 
be  allowed  for  a  meal ;  and  yet  probably  a  majority  of  the 
busy  workers  of  this  nation  do  not  allow  much  more  than 
half  this  time. 

Then,  as  soon  as  the  stomach  is  thus  improperly  loaded, 
the  brain,  nerves,  and  muscles  are  all  set  to  work  again — 
thus  drawing  off  the  blood  needed  by  the  stomach  to  per- 
form its  digestive  process. 

Many  persons,  after  eating  their  three  meals  a  day,  will 
load  the  stomach  just  before  going  to  sleep,  and  thus  keep 
up  the  labor  of  the  system  during  its  feeblest  period,  and 
when  all  its  powers  should  rest. 

Irregular  periods  of  eating  for  children,  and  the  candies 
and  other  confectionery  so  common  in  these  days,  are  a 
prolific  source  of  debility  and  disease.  By  these  indul- 
gences the  stomach  is  taxed  at  all  hours  of  the  day,  with 
short  periods  to  rest.  New  food  is  constantly  mixed  up 
with  that  which  is  partially  digested,  while  sweets  of  all 
kinds  are  the  carbonaceous  food  that  requires  much  exer- 
cise and  much  oxygen  from  the  air  to  dispose  of  it  safely. 
And  yet  city  children  and  little  pets,  who  seldom  are  allow- 
ed to  romp  in  fresh  air,  are  most  abundantly  supplied  with 
these  pernicious  articles. 

Questions. — Do  Americans  obey  the  rule  that  requires  rest  after  exer- 
cising the  muscles  or  brain  before  eating  ?  How  much  rest  should  be 
allowed  before  eating  ?  Do  Americans  give  time  enough  to  masticating 
and  digesting  their  meals  ?  What  is  the  shortest  time  proper  for  a  meal  ? 
What  is  the  effect  on  the  stomach  if  the  brain  or  muscles  are  set  to 
work  immediately  after  eating?  Why  is  it  bad  to  sleep  immediately 
after  a  meal  ?  What  is  said  of  irregular  times  of  eating,  and  of  cakes  and 
canflirs  for  childron  ?  What  ovils  follow  ? 


136  PHYSIOLOGY  AND  CALISTHENICS. 

Candies  and  sweet  articles  are  highly  concentrated  nour- 
ishment that  ought,  when  eaten,  to  be  mixed  with  coarser 
food  in  order  to  secure  proper  digestion.  This  kind  of  food 
is  more  likely  to  turn  acid  on  a  weak  stomach  than  any  oth- 
er, while  none  so  surely  tends  to  produce  constipation. 

An  enormous  abuse  of  the  stomach  and  other  digestive 
organs  is  from  the  quantities  of  quack  medicines  that  are 
taken  in  this  country ;  while  the  giving  of  family  medicines 
by  parents  is  scarcely  less  an  abounding  evil. 

The  grand  objection  to  the  taking  of  medicines,  except 
when  prescribed  by  a  judicious  and  well-educated  physician, 
is,  that  most  of  them  are  either  poisonous  substances  or 
strong  stimulants  that  strain  all  the  animal  economy  to  dis- 
charge them  from  the  body ;  while  their  operation  and  re- 
sults are  matter  of  mere  chance  and  guess-work.  What- 
ever is  put  into  the  stomach  is  quickly  taken  into  the  circu- 
lation, and  carried  all  over  the  body ;  and  if  it  does  good 
in  one  point  of  the  wonderfully  complicated  organs,  it  may 
do  as  much  harm  to  other  portions. 

Besides  this,  there  are  curious  chemical  changes  going 
forward  in  our  bodies  that  none  fully  understand ;  and  how 
these  medicinal  agents  will  operate  to  produce  new  and 
mischievous  combinations  no  one  can  tell. 

And  yet  men,  women,  and  children,  all  over  the  land, 
are  pouring  down  medical  liquids  and  pills  to  an  incredible 
extent;  while  vast  fortunes  are  made  by  ignorant  quacks 
who,  by  lying  advertisements,  succeed  in  poisoning  their 
fellow-creatures  by  slow  processes. 

The  abuse  of  the  stomach,  brain,  and  nerves  by  stimu- 
lating drinks,  has  become  so  terrible  in  this  nation  that  the 
whole  country  is  roused  to  put  an  end  to  one  kind,  i.  e.,  the 
alcoholic  articles. 

But  the  tea  and  coffee  stimulants  that  are  undermining 
the  constitution  of  women  and  children,  and  the  tobacco 
smoking  and  chewing  which  are  ruining  the  health  and  cre- 
ating dangerous  appetites  for  so  many  young  men,  still  hold 

Questions. — What  is  said  of  candies  and  sweet  articles?  What  is  said 
of  quack  medicines?  What  is  the  objection  to  most  medicines ?  What 
is  said  of  chemical  changes  in  our  bodies  ?  What  is  said  of  alcohol  and 
of  tea  and  coffee  ? 


ABUSES  OF  THE  DIGESTIVE  ORGANS.  187 

their  place  even  among  conscientious  and  Christian  people. 
The  light  that  drives  away  the  demons  of  alcoholic  stimula- 
tion, it  is  hoped,  will  gradually  chase  these  kindred  associates 
that  hover  over  the  feebler  sex  and  helpless  childhood. 

The  "temperance  reformation,"  as  it  is  called,  rests  en- 
tirely on  this  principle,  that  "whatever  is  found  by  expe- 
rience to  prove  extensively  destructive  to  health  and  morals, 
and  at  the  same  time  entirely  needless,  shall  be  relinquished 
both  for  use  and  traffic.  And  where  individuals,  without 
apparent  injury  to  themselves,  can  continue  the  indulgence, 
they  shall  relinquish  it  as  an  example,  and  to  save  others 
from  temptation." 

This  principle  applies  as  exactly  to  opium,  tobacco,  tea, 
coffee,  and  condiments  as  it  does  to  alcohol.  All  these  con- 
tain a  stimulating  principle  that  is  not  ever  necessary  to  the 
health  of  the  body  except  as  medicine,  which  creates  an  un- 
natural excitement  of  the  brain  and  nerves,  and  which  expe- 
rience has  shown  to  be  destructive  to  health,  and  thus  also 
to  morals.  Some  of  these  are  worse  than  others  in  their 
effects,  but  all  are  alike  in  being  needless  and  the  cause  of 
extensive  injury. 

Whenever,  therefore,  conscientious  persons  become  con- 
sistent, they  will  abandon  both  the  traffic  and  use  of  all  stim- 
ulating drinks  and  drugs. 

But,  at  present,  thousands  of  such  persons  are  going  on  in 
daily  violation  of  as  decided  a  law  of  health  as  any  that  God 
has  established.  For  there  is  no  maxim  that  physiology  and 
medicine  have  more  clearly  proved,  than  that  the  stimulation 
of  the  nervous  system  by  alcohol,  opium,  tea,  coffee,  tobacco, 
and  condiments,,  is  invariably  followed  by  a  debility  exactly 
proportioned  to  the  degree  of  stimulation.  It  may  be  un- 
perceived,  but  it  is  certain.  And  thus  a  thousand  little  daily 
drains  are  silently  emptying  the  fountain  of  nervous  energy 
on  which  long  life  and  the  power  to  resist  disease  are  de- 
pendent. 

Questions. — What  is  the  principle  on  which  the  temperance  reforma- 
tion rests  ?  To  the  use  of  what  articles  does  this  apply  ?  What  kind  of 
article  do  they  all  contain  ?  In  what  do  they  differ,  and  in  what  are  all 
alike  ?  What  will  be  the  result  when  conscientious  persons  become  con- 
sistent ?  What  maxim  is  established  by  physiology  and  medicine  ?  What 
is  the  result  ? 


LESSON  TWENTIETH. 

ABUSES    OF    THE    SKIN. 

WE  have  seen  the  curious  construction  of  the  skin,  and 
the  important  work  it  performs  in  regulating  the  heat  of 
the  body,  and  in  discharging  through  its  pores  decayed 
and  poisonous  matter  that  is  drawn  off  by  the  veins  and 
lymphatics.  Twenty-eight  miles  of  perspiration  tubes,  all 
lined  with  infinitely  small  capillaries,  are  placed  all  over  the 
skin,  and  through  these  Jive-eighths  of  the  weight  of  daily 
food  and  drink  are  discharged. 

The  decayed  particles  of  the  body  accumulate  on  the 
skin,  and  thus  every  portion  of  it  needs  to  be  washed  every 
day.  And  yet  probably  more  than  one  half  the  American 
people  never  wash  the  whole  body  from  one  end  of  the  year 
to  the  other ;  the  face,  neck,  arms,  and  feet,  being  the  only 
portions  enjoying  this  privilege.  Even  a  large  part  of  those 
who  occasionally  wash  the  whole  skin,  do  it  only  once  a 
week,  or  perhaps  once  a  month. 

In  consequence  of  this,  not  only  the  skin  itself  becomes 
unhealthy,  and  less  and  less  able  to  perform  its  functions, 
but  the  internal  organs  so  intimately  connected  with  it  be- 
come weak  and  disordered,  being  forced  to  do  a  portion  of 
the  duty  that,  in  a  healthy  state,  the  skin  would  perform. 
The  liver  and  the  lungs  are  the  special  sufferers  from  this 
neglect  and  abuse. 

The  skin  is  a  great  sufferer  from  the  methods  taken  by 
multitudes  to  keep  it  warm.  The  true  method  is  to  supply 
the  blood  of  its  capillaries  with  enough  oxygen  through  the 
lungs,  and  to  keep  it  in  a  healthy  state  by  washing,  friction, 

Questions. — What  are  the  two  offices  performed  by  the  skin  ?  How 
many  miles  of  perspiration  tubes  are  there  in  the  skin  ?  How  much  is 
discharged  through  these  tubes  each  day  ?  What  is  needed  every  clay  ? 
What  is  the  common  practice  among  the  American  people  ?  What  is  the 
consequence  of  this  ?  What  two  organs  are  the  chief  sufferers  from  this 
neglect  ?  What  is  the  true  method  of  keeping  the  skin  warm  ? 


ABUSES  OF  THE  SKIN,  139 

and  exercise.  When  the  blood-vessels  are  habitually  filled 
with  good,  healthful  blood,  there  is  a  warmth  generated  on 
the  surface  of  the  body,  so  that  but  little  clothing  is  required. 
But  when  the  skin  grows  weak,  and  its  capillaries  imperfectly 
filled,  there  is  a  necessity  for  increasing  the  amount  of  cloth- 
ing to  prevent  injurious  chilliness. 

Too  much  clothing  tends  to  debilitate  the  skin :  in  the 
first  place,  by  excess  of  warmth ;  next,  by  causing  frequent 
perspiration  when  sitting  in  warm  rooms ;  and  finally,  by 
excluding  all  access  of  the  surrounding  air.  The  unequal 
method  of  arranging  the  clothing  of  American  women  is  a 
most  fruitful  cause  of  evil  to  the  skin,  as  well  as  of  diseases 
that  have  been  referred  to  elsewhere.  The  upper  portion 
of  the  body  is  dressed  too  thin,  while  the  lower  portion  has 
such  an  excess  gathered  around  it,  as  is  a  constant  cause  of 
debility  to  the  skin  as  well  as  the  internal  organs.  By  this 
arrangement,  on  passing  into  cold  rooms  the  upper  portion 
of  the  skin  is  chilled,  and  the  blood  retreats  to  other  parts 
of  the  body.  Then  when  in  warm  rooms  the  lower  portion 
of  the  body  becomes  excessively  heated  and  debilitated  by 
the  consequent  perspiration  and  warmth.  The  spinal  cord, 
which  is  the  parent  of  most  of  the  nerves,  is  thus  debilitated 
by  chills  in  its  upper  portion  and  heat  in  its  lower. 

Instead  of  this,  the  whole  body  should  be  dressed  very 
nearly  with  the  same  amount  of  covering,  except  that  the 
feet  need  more  care  than  any  other  part.  The  reason  of 
this  is,  that  the  circulation  is  slower  in  the  extremities,  and 
any  interruption  there  affects  the  whole  body  more  injuri- 
ously than  in  any  other  quarter. 

And  yet  there  is  no  part  of  the  person  which  fashion  so 
much  excludes  from  needful  warmth  and  protection  as  the 
feet,  especially  among  the  most  delicate  and  sensitive  classes 
of  the  community.  Multitudes  of  fashionable  ladies,  and 
the  foolish  women  and  young  girls  that  imitate  them,  wear 

Questions.*—  What  is  the  effect  of  keeping  the  blood-vessels  of  the  skin 
filled  with  good  blood  ?  What  results  from  the  opposite  course  ?  What 
is  the  effect  of  too  much  clothing  ?  What  is  said  of  the  style  of  dress 
among  American  women  ?  What  is  the  consequence  when  the  upper 
part  of  the  body  has  too  little  clothing?  What  is  the  effect  of  having 
the  lower  portion  loaded  with  too  much  clothing  ?  What  is  the  effect  of 
both  on  the  spinal  cord  ?  How  should  the  whole  body  be  dressed  ?  Why 
do  the  feet  need  most  care  ? 


140  PHYSIOLOGY  AND  CALISTHENICS. 

only  a  thin  pair  of  hose  and  thin  slippers  in  damp  and  cold 
weather,  both  in  walking  over  cold  fioors  and  in  the  streets. 
Thus  the  circulation  in  the  lower  limbs  is  impeded,  and  the 
blood  accumulates  in  the  organs  above  to  an  unhealthful 
amount.  There  is  another  abuse  of  the  feet  which  few  un- 
derstand. It  is  thus  set  forth  by  an  able  hand : 

"There  might  be  much  said  on  the  subject  of  shoes,  as 
connected  with  health,  and  it  is  of  more  importance  than  it 
would  at  first  sight  appear. 

"  Shoes  are  generally  made  without  the  slightest  regard 
to  the  form  of  the  foot — a  mere  matter  of  fashion.  The 
want  of  width  find  fullness  at  the  toes  is  the  great  evil. 

"  The  effects  upon  health  are — the  pressure  impeding  cir- 
culation seriously,  destroying  the  elasticity  of  the  foot  and 
all  spring  in  walking,  making  it  so  painful  that  the  neces- 
sary exercise  is  avoided. 

"  The  deformity  is  a  secondary  matter,  yet  it  is  a  painful 
subject  to  one  who  has  examined  the  general  run  of  feet  with 
reference  to  a  model  for  a  sculptor  among  them." 

The  skin  also  is  abused  both  by  neglect  of  ventilation 
and  by  the  foolish  methods  taken  to  promote  it.  No  part 
of  the  body  suffers  so  much  as  the  skin  from  a  close,  heated, 
and  impure  atmosphere.  In  this  condition  all  its  capillaries 
are  deprived  of  the  oxygen  needed  to  purify  the  blood, 
while  they  are  stimulated  to  excess,  and  debilitated  by  heat 
and  perspiration. 

Then  some  wiseacre  will  discover  that  the  room  needs 
ventilating,  and  open  a  window  and  door,  which  let  in  a 
current  of  cold  air  on  to  the  skin  at  just  the  very  time  it  is 
least  able  to  bear  it.  Thus  a  cold  is  taken,  and  the  sufferer 
is  made  to  feel  that  all  attempts  to  ventilate  a  room  are 
folly  and  cruelty. 

The  skin  is  also  abused  by  mistakes  and  excesses  in  bath- 
ing. A  person  unused  to  cold  water  should  always  com- 
mence its  use  with  caution  and  moderation,  beginning  with 
tepid  water  in  a  temperate  atmosphere,  and  increasing  the 

Questions.— What  is  said  of  the  usual  treatment  of  the  feet  ?  What 
is  the  consequence  ?  What  is  said  of  improper  ventilation  and  its  effects 
on  the  skin  ?  What  wrong  mode  of  ventilating  is  mentioned  ?  Can 
bathing  be  so  abused  as  to  injure  the  skin  ?  How  should  one  unused  to 
cold  bathing  proceed  in  attempting  it  ? 


ABUSES  OP  THE  SKIN.  141 

cold  as  the  skin  and  nerves  gain  strength.  And  the  time 
and  frequency  of  bathing  should  be  regulated  by  the  amount 
of  animal  heat  and  nervous  power.  Unaware  of  the  need 
of  these  precautions,  many  persons  injure  the  health  of  the 
skin  and  other  organs  by  bathing  in  too  cold  water,  or  by 
practicing  it  too  often  or  too  long.  The  cold  shower  bath  is 
a  very  strong  and  stimulating  bath,  and  is  not  safe  for  chil- 
dren or  for  persons  of  a  nervous  or  excitable  temperament. 

Questions. — By  what  should  the  time  and  frequency  of  bathing  be 
regulated  ?  What  has  resulted  from  a  want  of  these  precautions  ?  What 
is  said  of  the  shower-bath  ? 


LESSON  TWENTY-FIKST. 

ABUSES  OF  THE  BRAIN  AND  NERVES. 

THE  following  particulars  have  been  illustrated  in  form- 
er  lessons : 

First ;  that  the  brain  and  nerves  are  the  organs  by  which 
the  mind  controls  the  body,  and  that  they  are  divided  into 
distinct  portions,  each  of  which  has  a  peculiar  work  to  per- 
form. 

Secondly;  that  each  brain  has  a  fountain  of  nervous 
fluid  which  excites  the  nerves,  and  that  the  capacity  of  this 
fountain  varies  in  different  persons. 

Thirdly;  this  fountain  may  be  exhausted  by  excess  of 
mental  feeling  and  action. 

The  unequal  action  of  the  several  functions  of  mind  and 
body,  by  which  some  are  strained  by  excess,  and  some  de- 
bilitated by  inaction,  also  tends  to  exhaust  the  nervous  fount- 
ain. 

Whenever  there  are  violations  of  the  laws  of  health,  the 
brain  and  nervea  are  taxed,  by  unnatural  or  excessive  action, 
to  remedy  the  evil.  This  tends  to  exhaust  the  nervous 
fountain,  and  thus  to  undermine  the  constitution. 

For  example,  when  the  lungs  inhale  impure  air,  the  brain 
suffers,  first,  by  the  loss  of  its  own  proper  supply  of  oxygen, 
and  next,  by  the  increased  and  unnatural  supply  of  nervous 
fluid  sent  to  the  organs  that  must  work  harder  to  remedy 
the  evil. 

Again,  if  the  stomach  is  loaded  with  excessive  or  inap- 
propriate food,  the  brain  suffers  from  the  bad  blood  furnish- 
ed, and  also  is  forced  to  send  extra  supplies  of  nervous  fluid 
to  the  organs  that  must  labor  unnaturally  to  relieve  the  sys- 
tem. 

Questions. — What  is  the  first  particular  that  has  been  illustrated? 
What  is  the  second  ?  What  is  the  result  of  violations  of  the  laws  of 
health  ?  What  evil  results  from  this  ?  What  three  examples  are  given 
to  illustrate  this? 


ABUSES  OF  THE  BRAIN  AND  NERVES. 


143 


So,  also,  if  the  skin  is  neglected,  the  brain  must  minister 
unnatural  supplies  to  the  other  organs  that  labor  to  relieve 
the  eviL 

Now  every  drain  on  the  nervous  fountain  is  a  slow  and 
sure  undermining  of  the  constitution,  which  shortens  life,  and 
renders  the  body  more  subject  to  diseases  of  all  kinds. 

As  there  is  no  law  of  health  that  is  of  more  consequence 
than  that  which  relates  to  the  nerves  of  motion,  the  following 
drawing  is  presented  to  impress  the  subject  more  strongly. 
Fig.  40. 


A,  the  spinal  marrow.  E,  a  portion  of  its  membrane,  or  skin,  loosened 
to  show  the  nerves.  D,  a  nerve  of  sensation  starting  from  one  side  of  the 
spine.  C,  a  nerve  of  sensation  starting  from  the  other  side  of  the  spine. 
B,  the  union  of  the  two  in  one  case. 

Most  of  the  branches  from  these  trunks  contain  nerves  of  sensation  and 
nerves  of  motion  united  in  one  case. 

The  drawing  shows  a  small  portion  of  the  spinal  marrow 
at  A.  On  each  side  is  a  nerve  of  motion  starting  from  the 
back  portion  of  the  spine.  A  nerve  of  sensation  on  each 
side  also  starts  from  the  front  portion  of  the  spine,  and 
then  unites  with  the  nerves  of  motion.  The  branches  of 
these  run  to  the  muscles,  and  each  branch  has  a  nerve  of 
motion  and  a  nerve  of  sensation  united  in  the  same  case. 
Thus  in  all  the  muscles  the  nerves  of  sensation  feel  and 
report  to  the  brain,  while  the  nerves  of  motion  move  the 
muscles. 

Now  it  seems  to  be  the  one  great  office  of  the  nerves  of 
motion  to  equalize  the  nervous  fluid  and  regulate  its  health- 

Questions.— What  is  every  drain  on  the  nervous  fountain,  and  what 
is  the  effect  ?  Describe  the  draining  ?  What  is  the  office  of  the  nerves 
of  motion  and  sensation  in  the  muscles  ? 


144  PHYSIOLOGY  AND  CALISTHENICS. 

ful  flow  to  all  portions  of  the  system.  For  this  reason,  in- 
activity of  the  muscles  tends  to  an  irregular  and  inharmo- 
nious flow  of  nervous  energies,  until  finally  there  ceases  to 
be  a  healthful  and  natural  distribution  of  it.  From  this  re- 
sults many  of  the  strange  and  troublesome  feelings  that  go 
by  the  general  name  of  nervousness. 

The  more  the  thoughts  and  feelings  flow  with  great 
strength  and  for  a  long  time  in  one  direction,  the  more 
need  there  is  for  that  equalization  of  the  nervous  fluid  which 
muscular  activity  alone  can  secure.  And  when  this  is  with- 
held, the  sensibility  of  the  other  portions  of  the  brain  is 
liable  to  become  excessive,  unnatural,  and  less  under  the 
control  of  the  will. 

We  are  now  prepared  to  notice  the  abuses  of  the  brain 
and  nerves  that  prevail  among  the  American  people. 

In  the  first  place,  then,  there  is  a  slow,  yet  almost  uni- 
versal undermining  of  the  constitution  going  forward  by  those 
violations  of  laws  of  health  that  most  drain  the  nervous 
fountain. 

It  is  probable  that  a  great  majority  of  this  nation  sleep 
in  badly-ventilated  rooms,  take  improper  food  in  excessive 
quantities,  and  in  wrong  times  and  modes. 

Thus  the  brain  is  overworked  to  aid  the  other,  suffering 
organs  when  its  own  supplies  are  imperfect. 

Probably  more  than  one-half  of  the  nation  entirely  neg- 
lect the  proper  care  of  the  skin,  thus  taxing  the  brain  again, 
in  sending  unnatural  supplies  to  the  other  organs  that  must 
remedy  the  evil. 

Next,  a  large  portion  of  the  people  abuse  the  brain  either 
by  want  of  sleep  or  by  excess  of  it.  Eight  hours  of  sleep  is 
as  much  as  is  needed  by  any  healthy  person  who  labors 
hard  either  with  brain  or  muscles.  Yet  most  of  those  who 
labor  least  spend  far  more  than  this  in  sleep.  All  excess 
of  sleep  is  a  slow  and  gradual  drain  on  the  constitution, 
and  the  want  of  sleep  is  still  more  so. 

Then  the  people  of  this  country  are  more  excited  by 
cares,  business,  politics,  and  religion,  than  any  other.  And 

Questions.— What  is  the  first  abuse  mentioned  ?  What  is  said  of  bad 
food  and  ventilation,  and  the  effects  ?  What  is  said  of  the  neglect  of  the 
skin  ?  What  are  the  abuses  in  regard  to  sleep  ? 


ABUSES  OF  THE  BRAIN  AND  NERVES.  145 

yet  multitudes  overwork  the  brain  and  nerves  of  feeling 
with  study,  business,  care,  and  agitated  feelings,  without 
seeking  that  equalizing  and  healthful  influence  that  the  ex- 
ercise of  the  nerves  of  motion  would  secure.  The  great  body 
of  students  and  professional  men  are  great  sufferers  in  this 
respect. 

Then  a  large  portion  of  the  laboring  classes  exhaust  the 
nervous  fountain  by  excess  in  muscular  labor,  unrelieved  by 
amusement  and  intellectual  pursuits. 

Thus  the  men  of  study,  or  those  of  business,  sleep  all 
night  in  bad  air;  then  they  go  to  their  office,  store,  or  shop, 
with  uncleansed  skin  to  breathe  bad  air  all  day ;  then  at  their 
ineals  they  take  meat,  which  is  the  most  stimulating  food, 
and  condiments  to  stimulate  appetite.  These  make  them 
eat  more  than  they  need,  or  they  have  such  a  variety  as 
tempts  to  an  overloaded  stomach.  Then  they  drink  tea, 
coffee,  and  perhaps  alcohol,  to  stimulate  the  brain  and 
nerves  to  increased  action.  Then  they  keep  tobacco  in  the 
mouth,  to  stimulate  another  portion  of  the  brain.  Then 
they  stimulate  the  brain  with  anxiety,  or  business  cares,  or 
study,  or  deep  thought,  all  day  long,  without  the  relaxation 
of  amusement  or  the  refreshment  of  muscular  exercise. 
And  then  at  night  they  return,  exhausted,  to  sleep  again  in 
bad  air,  and  next  day  renew  the  same  exhausting  process. 
Thus  it  is  stimulate,  stimulate,  stimulate  the  brain,  from  year's 
end  to  year's  end,  till  disease  interrupts  or  death  ends  the 
career.  Or,  in  other  cases,  the  man  becomes  a  pale,  deli- 
cate, infirm  being,  every  function  and  every  organ  minister- 
ing feebly  to  a  half-living  man.  Thus  it  is  that  an  active, 
vigorous,  well-formed,  healthy  manhood  is  so  rarely  seen  in 
this  nation. 

At  the  same  time,  a  vast  portion  of  the  women  of  our  na- 
tion are  pursuing  a  course  equally  abusive  of  the  brain  and 
nervous  system.  As  a  general  rule,  woman  originally  is  or- 
ganized more  delicately  than  the  other  sex,  having  a  consti- 

Questions.— What  is  said  of  the  over-excitement  of  the  nerves  of  thought 
and  feeling  ?  What  class  are  great  sufferers  from  this  cause  ?  What 
class  exhaust  the  nervous  fountain  by  excess  of  exercise  ?  What  is  the 
course  pursued  by  men  of  study  by  day  and  by  night  ?  What  are  th« 
consequences  ?  How  is  woman  organized  ? 
K 


146  PHYSIOLOGY  AND  CALISTHENICS. 

fcution  that  can  not  bear  either  labor  or  long  or  strong  men- 
tal excitement  as  can  the  more  vigorous  sex.  Then  all  her 
physical  training  is  less  invigorating  than  that  of  man. 
Then  her  pursuits,  as  a  wife,  mother,  and  housekeeper,  are 
more  complicated,  less  systematized,  and  less  provided  with 
well-trained  assistants  than  the  professions  of  men.  Ameri- 
can women  have  inherited  from  the  English  nation  the  no- 
tions of  thrift,  economy,  industry,  system,  thoroughness, 
and  comfort,  which  show  so  strongly  in  contrast  to  the 
habits  of  the  lower  classes  of  the  Irish,  German,  and  Afri- 
can races.  And  yet  all  their  plans  and  efforts  must  be 
carried  out  mainly  by  poorly-trained  menials  of  these  na- 
tions. 

At  the  same  time,  the  style  of  dress,  and  housekeeping, 
and  the  claims  of  social  life  also,  are  continually  multiply- 
ing the  complexity  and  number  of  domestic  cares. 

Thus  the  larger  portion  of  wives  and  mothers  have  the 
numberless  and  perplexing  cares  of  nursery,  kitchen,  and 
parlor  pressing  on  the  brain  from  morning  to  night,  while 
unsteady  servants  often  leave  them  to  perform  heavy  drudg- 
eries for  which  neither  strength  nor  training  has  prepared 
them. 

The  hours  in  which  the  great  majority  of  American  moth- 
ers and  housekeepers  are  free  from  care,  and  can  go  forth  to 
breathe  the  pure  air  or  join  in  social  amusements,  as  is  so 
common  in  other  nations,  come  few  and  far  between. 

To  this  add  all  the  mischief  done  by  impure  air,  improper 
food,  and  neglect  of  the  skin,  which  they  share  equally  with 
the  other  sex. 

But  worst  of  all,  add  to  these  disadvantages  the  pernicious 
customs  of  dress,  by  which  one  half  the  body  is  subjected  to 
extreme  changes  from  heat  to  cold,  while  the  other  portion 
is  compressed  by  tight  girding,  heated  by  accumulated  gar- 
ments, pressed  downward  by  whalebones,  and  by  heavy  skirts 
resting  over  the  most  delicate  organs. 

Questions.— What  is  her  physical  training  ?  What  is  said  of  her  pur- 
suits ?  What  is  said  of  the  inherited  notions  of  American  women  ?  What 
sort  of  servants  have  they  ?  What  is  said  of  dress,  housekeeping,  and 
social  life  ?  What  is  said  of  their  periods  of  freedom  from  care  ?  What 
other  mischief  is  added  ?  What  is  the  worst  evil  they  suffer  ? 


ABUSES  OF  THE  BRAIN  AND  NERVES.  147 

Into  our  rural  towns,  even,  these  pernicious  customs  of 
dress  have  been  carried  by  mantua-makers  from  the  city, 
and  still  more  by  the  miserable  fashion-plates  in  our  litera- 
ture, that  set  forth  the  distortions  of  deformity  and  disease 
as  models  of  taste  and  fashion. 

In  our  country  towns  and  among  the  industrial  classes  it 
will  be  found  that  the  taxation  of  care  and  labor  on  the 
brain  of  women  is  even  worse  and  greater  than  it  is  in  the 
same  class  of  our  cities.  The  wives  of  rich  farmers  often 
are  ambitious  to  carry  out  plans  of  labor  and  wealth  with 
their  husbands,  while,  at  the  same  time,  their  daughters 
must  be  sent  to  boarding-school,  and  all  the  habits  and 
tastes  of  city  life  must  in  consequence  be  mingled  with  oth- 
er cares. 

In  former  days,  when  women  spun  and  wove,  and  made 
butter  and  cheese,  their  daughters  were  their  intelligent  and 
well-trained  assistants;  and  the  style  of  dress  and  all  the 
details  of  life  were  simple,  and  easy,  and  comfortable.  These 
days  have  passed  away. 

The  great  majority  of  American  women  have  their  brain 
and  nervous  system  exhausted  by  too  much  care  and  too 
much  mental  excitement  in  their  daily  duties ;  while  an- 
other class,  who  live  to  be  waited  on  and  amused,  are  as 
great  sufferers  for  want  of  some  worthy  object  in  life,  or 
from  excesses  in  seeking  amusement. 

Our  benevolent  Creator  designed  his  creatures  to  learn 
to  live  out  of  themselves,  and  for  the  good  of  their  fellow-be- 
ings, and  in  this  course  to  exercise  their  highest  and  noblest 
powers.  Those  who  follow  this  design  gain  worthy  objects 
to  engage  and  interest  all  their  higher  faculties,  and  thus 
find  true  happiness.  But  the  selfish,  the  indolent,  and 
pleasure-seeking,  soon  learn  that  happiness  is  far  from  the 
path  they  pursue. 

But  the  most  melancholy  view  of  all  is  the  course  pur- 
sued in  training  the  generation  now  coming  on  to  the  stage. 

Questions. — How  are  these  fashions  spread  abroad  ?  How  is  it  in  coun- 
try towns  with  women  ?  What  is  said  of  the  wives  of  rich  farmers  ? 
"What  is  said  of  mothers  and  daughters  of  former  days  ?  What  is  said  of 
two  classes  of  American  women  ?  How  did  our  Creator  design  his  creat- 
ures should  learn  to  live  ?  What  is  the  consequence  to  those  who  fol- 
low this  design  ?  What  to  those  who  do  not  ? 


148  PHYSIOLOGY  AND  CALISTHENICS. 

In  the  first  place,  the  children  of  over-taxed  and  over-ex- 
cited parents  come  into  being  with  an  unnatural  tendency  to 
brain  and  nervous  affections.  It  is  probable  that  the  pro- 
portion of  children  who  are  born  with  a  vigorous  and  healthy 
constitution  is  smaller,  in  reference  to  the  whole  number 
born,  than  at  any  former  period. 

Next,  there  never  has  been  any  previous  generation  of 
children  who  have  been  so  extensively  deprived  of  pure  and 
cool  air  in  nursery,  school-room,  and  parlor,  as  those  now 
on  the  stage.  The  air-tight  stoves  in  bedrooms  and  sitting- 
rooms,  the  cooking  stoves  in  kitchens,  the  close  stoves  in 
school-rooms,  and  the  far  greater  care  taken  to  make  win- 
dows and  doors  tight,  have  secured  this  result. 

Then  the  furnaces  that  are  so  generally  used,  keep  the 
atmosphere  of  a  house  far  warmer  than  it  ever  becomes 
with  open  fires.  For  when  the  body  is  warmed  by  radiated 
heat  from  a  fire,  the  air  never  becomes  so  heated  as  when 
all  warmth  is  to  be  gained  from  the  surrounding  atmos- 
phere. And  as  the  upper  part  of  the  room  is  always  warm- 
est, both  stoves  and  furnaces  keep  the  head  warmer  than  the 
feet,  and  furnish  to  the  lungs  only  a  heated  atmosphere  to 
breathe. 

In  former  days  little  girls  took  cold  air  baths  all  over 
their  person  whenever  they  went  out.  In  these  days  they 
are  covered  from  all  cool  air,  and  they  stand  over  registers 
and  take  hot  air  baths  when  they  feel  a  chill  or  have  cold 
feet. 

Beside  this,  the  school-rooms  are  made  tighter  and  heat- 
ed hotter  than  they  ever  could  be  in  former  days.  At  the 
same  time,  they  are  crowded  writh  occupants  whose  brains, 
while  struggling  with  bad  air,  are  stimulated  with  intellect- 
ual drills  and  exciting  motives  to  exertion,  such  as  never 
were  known  to  a  former  generation. 

It  is  true,  that  much  care  has  been  taken  in  many  cases 
to  ventilate  school-rooms.  But  the  methods  are  such  as 

Questions. — What  is  said  of  the  children  of  over-taxed  and  over-ex- 
cited parents?  What  is  said  of  the  proportion  of  children  with  vigorous 
constitutions  ?  What  has  been  the  treatment  of  children  in  regard  to 
pure  air  in  this  generation  compared  with  the  former?  What  is  said  of 
furnaces  ?  Of  radiated  heat  ?  How  do  stoves  and  furnaces  affect  the 
head  and  feet  ?  What  is  said  of  air  baths  and  registers  ?  How  are  school- 
rooms arranged  as  compared  with  those  of  former  days  ? 


ABUSES  OF  THE  BRAIN  AND  NERVES.  149 

usually  entirely  fail  of  the  object  aimed  at.  The  fact  that 
a  school  demands  the  entrance  and  discharge  of  a  hogshead 
of  fresh  air  every  hourjfor  each  one  of  its  fifty,  one  hundred, 
or  two  hundred  pupils,  is  rarely  made  the  basis  of  the  ar- 
rangements for  ventilation.  But  by  far  the  greater  portion 
of  children  at  schools  suffer  alternations  of  heat  and  cold 
made  by  poisonous  and  heated  air  at  one  time,  diluted  oc- 
casionally by  currents  of  cold  air  from  open  doors  or  win- 
dows that  come  unequally,  bearing  deadly  chills  to  the  deli- 
cate pupils. 

Little  girls  are  especial  sufferers  in  all  that  appertains  to 
health.  They  must  be  housed  most  of  the  time  in  heated 
and  impure  air,  and  then  when  allowed  to  go  abroad,  they 
must  wear  thin  slippers,  and  must  not  romp  and  run  like 
the  boys.  And  then,  as  they  come  to  the  most  trying  and 
critical  period  of  life,  the  stimulation  of  brain  increases,  the 
exercise  diminishes,  and  the  monstrous  fashions  that  bring 
distortion  and  disease  are  assumed. 

In  England,  the  higher  classes  rarely  send  a  daughter  to 
a  boarding-school,  but  parents  secure  teachers  to  educate 
them  at  home,  and  take  the  greatest  pains  to  secure  a 
healthy  and  perfect  physical  development.  But  in  this 
country,  the  greater  portion  of  the  wealthy  classes  send 
their  daughters,  at  the  most  critical  age,  to  be  close  packed 
in  ill-ventilated  chambers  and  school-rooms  by  night  and 
by  day,  while  all  physical  training  is  neglected,  and  the 
brain  and  nerves  are  stimulated  by  exclusive  intellectual  ac- 
tivity. As  the  result  of  this,  twenty  years  ago,  a  distinguish- 
ed medical  man  gave  it  as  his  opinion  that  a  majority  of 
school  girls  had  more  or  less  of  the  curvature  of  the  spine. 
A  still  more  terrific  deformity  than  this  is  now  added  as  the 
result  of  our  miserable  neglect  and  abuse  of  the  young. 

In  multitudes  of  families  constituting  the  more  wealthy 
classes,  the  following  is  a  fair  account  of  the  manner  in 
which  the  brain  and  nerves  of  young  girls  are  trained  to 
disease,  and  their  bodies  to  deformity  and  suffering: 

First,  then,  their  brains  struggle  all  night  with  impure 

Questions. — What  is  said  of  modes  of  ventilating  school-rooms  ?  What 
fact  is  not  regarded  properly  ?  What  is  said  of  the  greater  part  of  children 
at  schools  ?  What  of  little  girls  ?  What  are  the  different  modes  of  teaching 
young  girls  iu  England  and  this  country  ?  What  evils  have  followed  ? 


150  PHYSIOLOGY  AND  CALISTHENICS. 

blood  in  warmed  and  unventilated  rooms.  Then  they  dress 
with  skins  all  polluted  by  the  effluvia  of  the  night,  washing 
only  the  face  and  neck  and  arms.  Next,  they  take  strong 
tea  and  coffee  to  stimulate  the  brain  and  nerves,  and  then 
load  the  stomach  with  hot  cakes,  saturated  with  butter  and 
sugar  or  molasses,  or  take  stimulating  animal  food,  done  up 
in  stimulating  condiments.  Next,  they  set  the  brain  to 
work  on  school-lessons,  and  then  proceed  to  the  close  and 
crowded  school-room,  to  tax  the  brain  for  hours  with  bad 
blood  and  intellectual  labor. 

Then  comes  a  dinner  of  stimulating  meat,  condiments,  and 
puddings  or  pies.  Then  three  hours  more  of  brain  work  in 
bad  air.  Then  perhaps  a  solemn  and  decent  walk  around 
a  few  squares,  and  then  the  rest  of  the  time,  till  the  bed 
hour,  is  spent  in  a  bad  atmosphere,  where,  a  good  part  of 
the  time,  study  again  taxes  the  brain.  The  tea  hour  also 
comes  in  to  excite  the  nerves  with  another  stimulating  bev- 
erage. 

Meantime  all  that  art  and  fashion  in  dress  can  do  to  dis- 
tort the  bones,  and  misplace  the  most  delicate  organs,  and 
interrupt  every  health  function,  is  every  day  performed. 

This  is  no  imaginary  picture ;  it  is  what  is  going  on  prob- 
ably in  the  majority  of  families  of  the  wealthy  classes  all 
over  the  land,  both  in  city  and  country. 

The  work  that  Providence  has  appointed  for  woman  in 
the  various  details  of  domestic  life,  is  just  that  which,  if 
properly  apportioned,  is  fitted  to  her  peculiar  organization. 
If  all  the  female  members  of  a  family  divided  all  the  labors 
of  the  cook,  the  nurse,  the  laundress,  and  the  seamstress,  so 
that  each  should  have  four  or  five  hours  a  day  of  alterna- 
ting light  and  heavy  work,  it  would  exercise  every  muscle 
in  the  body,  and  at  the  same  time  interest  and  exercise  the 
mind.  Then  the  remaining  time  could  be  safely  given  to 
intellectual,  social,  and  benevolent  pursuits  and  enjoyments. 

But  no  such  division  is  made.  One  portion  of  the  wo- 
men have  all  the  exercise  of  the  nerves  of  motion,  and  an- 
other have  all  the  brain-work,  while  they  thus  grow  up  defi- 

Questions. — "What  is  the  manner  pursued  by  most  young  girls  in  their 
education  ?  What  is  said  of  house-work  when  properly  divided  and  ar- 
ranged ?  What  is  said  of  two  classes  of  American  women  ? 


ABUSES  OF  THE  BRAIN  AND  NERVES.  151 

cient  and  deformed,  either  intellectually  or  physically,  or 
both.  And  so  American  women  every  year  become  more 
and  more  nervous,  sickly,  and  miserable,  while  they  are 
bringing  into  existence  a  feeble,  delicate,  or  deformed  off- 
spring.  

Question.— What  is  the  consequence  ? 


LESSON  TWENTY-SECOND. 

ABUSES   OP    DRESS.       DEFORMITIES. 

THE  chief  object  of  dress  is  to  protect  the  skin  from  in- 
jurious loss  of  animal  heat.  In  addition  to  this,  it  pro- 
motes modesty,  and  is  an  adornment. 

The  most  terrible  evils  and  deformities  that  afflict  human- 
ity have  arisen  from  the  abuses  of  dress,  in  connection  with 
a  debilitated  constitution. 

The  present  fashion  of  dress,  which  demands  that  a  wo- 
man's form  be  drawn  in  at  the  centre,  like  that  of  a  wasp, 
and  then  flare  out  below  like  an  umbrella,  has  led  to  horri- 
ble results. 

There  are  exceptions  to  all  general  rules,  and  there  may 
be  a  few  cases  where  a  woman  is  born  with  a  small  waist, 
or  has  induced  it  by  tight  dress,  and  still  her  internal 
organs  seem  unharmed.  But  as  a  general  rule,  there  is  a 
shocking  and  diseased  state  of  the  internal  organs  connect- 
ed with  a  small  and  taper  waist.  The  whole  style  of 
modern  fashionable  dress  is  a  most  ingenious  and  success- 
ful contrivance  to  produce  the  most  distressing  disease  and 
deformity. 

On  the  following  page  are  two  figures,  one  of  which  {Fig. 
41)  represents  the  most  perfect  model  of  a  beautiful  female 
form.  The  other  (Fig.  42)  represents  the  fashionable  waist 
of  modern  days,  which  is  secured  only  by  deforming  the 
bones,  and  displacing  the  most  delicate  and  important  in- 
ternal organs. 

Questions. — "What  is  the  chief  object  of  dress  ?  What  is  said  of  per- 
tain evils  and  deformities?  What  effects  are  produced  by  it?  What 
fashion  of  dress  is  spoken  of? 


ABUSES  OF  DRESS.     DEFORMITIES. 


153 


Question.— What  do  Figs.  41  and  42  represent  ? 


154 


PHYSIOLOGY  AND  CALISTHENICS. 


Here  is  a  drawing  of  the  skeletons  of  these  female  figures — 
the  one  as  Nature  designed  it,  and  the  other  as  Art  deforms  it. 
Fig.  43. 


Fig.  44. 


The  skeleton  as  Nature  formed  it.         The  skeleton  as  deformed  by  Art. 


Fig.  45. 


The  poor  young  girl  whom 
the  mother  is  dressing  for  a 
sacrifice  to  this  horrid  fashion, 
remorselessly  girds  the  waist 
just  where  the  bones  have  least 
internal  support  and  yield  the 
easiest.  The  small  floating 
ribs  are  pressed  unequally  and 
laterally  against  the  spine,  be- 
cause the  intestines  can  not 
yield  the  equal  support  re- 
quired. The  result  often  is 
another  distortion  of  this  kind, 
called  curvature  of  the  spine, 
which  injures  all  the  internal 
organs.  Fig.  45. 


Questions.—  What  do  Figs.  43  and  44  show?    How  is  the  deformity 
shown  at  Fig.  45  often  produced  ? 


ABUSES  OF  DRESS.  DEFORMITIES. 


155 


Any  mother  can  discover  when  this  deformity  is  secured 
by  examining  these  drawings — Fig.  46  showing  the  external 
appearance  of  the  back  as  Nature  designed  it  should  be,  and 
Fig.  47  the  deformity  caused  by  tight  dress.  These  views 
are  presented,  because  in  many  cases  this  evil,  if  discovered 
soon  enough,  can  be  remedied  by  methods  to  be  hereafter 
indicated. 


Fig.  46. 


Fig.  47. 


The  same  deformity  of  the  spine  is  sometimes  caused  or 
increased  by  wrong  positions  in  sleeping.  If  the  body  is 
placed  in  a  perfectly  horizontal  position — as  may  be  seen  in 
the  drawing  at  Fig.  48 — all  pressure  is  taken  from  the  car- 

Fig.  48. 


Questions.— What  do  Figs.  46  and  47  represent  ?    How  does  a  wrong 
sleeping  position  tend  to  deformity? 


156  PHYSIOLOGY  AND  CALISTHENICS. 

tilage  discs  of  the  spine,  and  thus,  for  seven  or  eight  hours 
out  of  the  twenty-four,  they  are  enabled  gradually  to  return 
to  their  natural  form.  It  is  found  by  measurement  that,  in 
this  way,  the  spine  is  every  night  lengthened— these  discs  recov- 
ering by  their  elasticity  a  slight  increase  of  thickness.  Thus, 
every  person  is  a  little  taller  in  the  morning  than  at  night. 
But  when  a  person  sleeps  with  a  high  pillow,  so  that  the 
spine  is  bent  through  the  night,  this  relieving  process  is  not 
allowed  to  certain  portions  of  the  spinal  discs.  (Here  is  a 
drawing,  Fig.  49,  to  illustrate.)  The  result  is,  in  certain 


Fig.  49. 


cases  where  delicacy  of  constitution  particularly  affects  the 
bony  portion  of  the  body,  that  the  spine  becomes  more  or 
less  distorted.  This  shows  why  it  is  that  children  should 
not  be  allowed  high  pillows.  The  pillow  should  be  just 
high  enough  to  keep  the  head  in  the  natural  position;  and 
the  child  should  be  taught  to  sleep  on  both  sides,  if  there  is 
any  danger  of  a  departure  from  this  ordinary  practice. 

Another,  and  still  more  frequent  mode  of  distorting  the 
spine  is  by  the  positions  that  children  assume  at  school,  or 
in  study  and  writing  at  home.  The  drawing  (Fig.  50  and 
Fig.  51)  on  the  following  page  represents  the  right  and  the 
wrong  methods  of  sitting  when  drawing  and  writing. 

When  children  sit  on  high  benches  so  that  their  feet  can 
not  rest  on  the  floor,  when  they  are  obliged  to  sit  long  with 
the  back  unsupported,  and  when  they  bend  over  to  study 
and  read,  the  muscles  that  hold  the  body  in  its  proper  posi- 

Questions.—  What  do  Figs.  50  and  51  represent  ?  What  deformities 
are  caused  by  wrong  practices  at  school  ? 


ABUSES  OF  DRESS.  DEFORMITIES. 

Fig.  50.  Fig.  51. 


157 


tion  become  exhausted,  the  discs  of  the  spine  gradually 
harden,  and  various  deformities — such  as  projecting  necks, 
round  shoulders,  and  crooked  backs — are  the  result. 

In  childhood,  and  often  among  adults,  most  of  these  de- 
formities can  be  remedied  by  methods  to  be  hereafter  indi- 
cated. 

But  the  most  terrible  evil  that  a  debilitated  constitution 
and  mischievous  fashions  in  dress  have  induced  is  certain 
internal  displacements  and  change  of  form  exhibited  in  the 
next  drawing,  at  Fig.  53.  These  are  caused  by  the  com- 
bined influence  of  tight  dress,  pressing  the  central  organs 
downward  on  the  lower  ones,  and  the  debility  and  pressure 
induced  by  the  heat  and  weight  of  clothing  around  the  hips. 
Observe,  first,  the  beautiful  curves  of  the  chest  and  spine  of 
the  perfect  form,  as  viewed  sidewise  at  Fig.  52,  and  then 
compare  it  with  the  distorted  one  at  Fig.  53. 

The  outline  of  a  healthy,  finely-formed  child,  entirely 
corresponds,  in  a  side  view,  with  this  drawing  of  a  perfect 
form.  But  most  of  the  female  forms  in  a  drawing-room 
sink  inward  in  front,  instead  of  showing  the  beautiful  out- 
ward curve.  The  effort  to  gain  the  "  slender  waist,"  which 
novelists  and  dress-makers  set  forth  to  admiration,  as  the 
Chinese  do  the  stump  foot,  often  produces  this  outward  dis- 
tortion, with  little  consciousness  of  the  still  more  shocking 
internal  results. 

To  understand  the  internal  as  well  as  external  evils,  it 

Questions. — What  do  Figs.  50  and  51  represent  ?  What  is  the  most 
terrible  result  of  debility  and  mischievous  fashions  ? 


158 


PHYSIOLOGY  AND  CALISTHENICS. 


will  be  needful  to  notice  in  the  two  drawings  the  packing  of 
the  internal  organs.  At  Fig.  53  is  a  distorted  form,  in  which 
-  the  internal  organs  have  sunk,  downward;  h  is  the  heart,  d 
the  diaphragm,  S  the  stomach. 

In  the  perfect  form,  at  Fig.  52,  it  is  seen  that  the  dia- 
phragm curves,  and  the  heart  rests  on  it,  while  the  stomach 
is  supported  by  the  intestines  below  it.  Notice  also  the 
beautiful  curve  of  the  chest  and  spine. 

In  the  distorted  form  it  is  seen  that  the  diaphragm  has 
sunk  to  a  nearly  straight  line,  so  that  the  heart  is  unsup- 
ported, while  the  stomach  has  lost  its  support  by  the  falling 
of  the  abdominal  viscera. 


Fig.  52. 


Fig.  53. 


Questions. — How  do  you  explain  the  results  of  debility  and  mischiev- 
ous fashions  as  illustrated  in  Figs.  52  and  53. 


ABUSES  OF  DRESS.    DEFORMITIES.  159 

Compare  the  two  figures  with  both  the  perpendicular  and 
the  horizontal  lines,  and  notice  the  difference.  The  distor- 
tion is  caused  by  debility  and  tight  dresses.  The  evils  that 
result  will  now  be  indicated. 

The  internal  organs,  when  closely  folded  and  packed, 
must  be  strongly  sustained  both  in  front  and  below  to  keep 
them  in  the  natural  form.  This  sustaining  power  is  exerted 
by  what  are  called  the  abdominal  muscles,  which  run  upward, 
downward,  and  crosswise  in  front ;  their  attachments  being 
to  the  breast-bone,  hips,  pelvic  bones,  and  spine.  There  are 
also  muscles  at  the  extreme  base,  within  the  pelvic  cavity, 
that  have  a  similar  function. 

The  combined  influences  of  bad  air,  bad  food,  excess  in 
eating,  want  of  exercise,  and  excessive  stimulus  of  the  brain 
and  nerves,  produce  a  general  delicacy  and  debility  of  the 
whole  organism,  in  which  the  abdominal  muscles  especially 
suffer.  They  lose  their  vigor  and  elasticity,  become  flabby 
and  easily  stretched,  without  power  to  recover  their  natural 
functions. 

In  this  state  of  debility  the  present  style  of  dress  does 
every  thing  that  can  be  done  to  deprive  them  of  what  little 
functional  power  would  otherwise  have  remained.  The  re- 
sult has  been  thousands  and  thousands  of  such  distorted 
specimens  of  humanity  as  are  exhibited  in  Fig.  53.  A 
m  really  perfectly  formed  woman,  on  the  true  model  of  beauty 
.and  proportion,  designed  by  the  Creator,  and  perpetuated  in 
marble  statues  by  artists,  is  but  rarely  seen  among  our  coun- 
trywomen. Every  woman  who  has  a  waist  to  correspond 
with  the  fashion  plates,  usually  has  her  interior  organs  in 
such  a  shocking  and  disgusting  situation  as  is  here  portray- 
ed, or  is  fast  approximating  toward  it. 

Disorders  connected  with  these  internal  Displacements. 

"When,  as  has  been  shown,  the  abdominal  muscles  have 
lost  their  power,  the  whole  system  of  organs  mainly  resting 
on  them  for  support  can  not  continue  in  their  naturally 
snug,  compact,  and  rounded  form,  but  become  separated, 
elongated,  and  unsupported.  The  stomach  begins  to  draw 

Questions.— What  is  said  of  the  office  of  the  abdominal  muscles  ?  What 
causes  their  debility  ?  What  is  said  of  fashion  plates  ? 


100  PHYSIOLOGY  AND  CALISTHENICS. 

from  above  instead  of  resting  on  the  viscera  beneath.  This 
in  some  cases  causes  dull  and  wandering  pains,  a  sense  of 
pulling  at  the  centre  of  the  chest,  and  a  drawing  downward 
at  the  pit  of  the  stomach.  Then  as  the  support  beneath  is 
really  gone,  there  is  what  is  often  called  "  a  feeling  of  gone- 
ness" This  is  sometimes  relieved  by  food,  which,  so  long  as 
it  remains  in  a  solid  form,  helps  to  hold  up  the  falling  su- 
perstructure. This  displacement  of  the  stomach,  liver,  and 
spleen,  interrupts  their  healthful  functions,  and  dyspepsia 
and  biliary  difficulties  not  unfrequently  are  the  result. 

As  the  stomach  and  its  appendages  fall  downward,  the 
diaphragm,  with  the  heart  and  lungs,  must  descend  also.  In 
this  state  of  things,  the  inflation  of  the  lungs  is  less  and  less 
aided  by  the  abdominal  muscles,  and  is  confined  chiefly  to 
their  upper  portion.  Breathing  sometimes  thus  becomes 
quicker  and  shorter  on  account  of  the  elongated  or  debil- 
itated condition  of  the  assisting  organs.  Consumption  not 
unfrequently  results  from  this  cause. 

The  heart  also  feels  the  evil.  "  Palpitations,"  "  flutter- 
ings,"  "sinking  feelings,"  all  show  that,  in  the  language  of 
Scripture,  "the  heart  trembleth,  and  is  moved  out  of  its 
place." 

But  the  lowet*  intestines  are  the  greatest  sufferers  from  this 
dreadful  abuse  of  nature.  Having  the  weight  of  all  the  un- 
supported organs  above  pressing  them  into  unnatural  and 
distorted  positions,  the  passage  of  the  food  is  interrupted, 
and  inflammations,  indurations,  and  constipation,  are  the 
frequent  result,  and  one  in  which  both  sexes  are  equal  suf- 
ferers. Dreadful  ulcers  and  cancers  may  be  traced  in  some 
instances  to  this  cause. 

Although  these  internal  displacements  are  most  common 
among  women,  the  other  sex  are  adopting  customs  of  dress, 
in  girding  the  central  portion  of  the  body,  that  tend  to  sim- 
ilar results. 

But  this  distortion  brings  on  woman  peculiar  distresses. 
The  pressure  of  the  whole  superincumbent  mass  on  the 

Questions. — What  effect  is  produced  on  the  stomach  by  this  falling  of 
the  intestines  ?  What  evils  are  suffered  in  consequence  ?  What  is  the 
effect  on  the  diaphragm  ?  What  is  the  consequence  ?  How  is  the  heart 
affected  ?  How  are  the  lower  intestines  affected  ?  What  is  the  conse- 
quence ?  "What  is  said  of  customs  of  dress  among  men  ? 


ABUSES  OF  DRESS.    DEFORMITIES.  161 

pelvic  organs  induces  sufferings  proportioned  in  acuteness 
to  the  extreme  delicacy  and  sensitiveness  of  the  parts  thus 
crushed.  And  the  intimate  connection  of  these  organs  with 
the  brain  and  whole  nervous  system  renders  injuries  thus 
inflicted  the  causes  of  the  most  extreme  anguish,  both  of 
body  and  mind.  This  evil  is  becoming  so  common,  not  only 
among  married  women,  but  among  young  girls,  as  is  a  just 
cause  for  universal  alarm. 

How  very  common  these  sufferings  are,  few  but  the  med- 
ical profession  can  realize,  because  these  are  troubles  that 
must  be  concealed.  Many  a  woman  is  moving  about  in 
uncomplaining  agony  who,  with  any  other  complaint,  in- 
volving equal  suffering,  would  be  on  her  bed  surrounded  by 
sympathizing  friends. 

The  terrible  sufferings  that  are  sometimes  thus  induced 
can  never  be  conceived  of  or  at  all  appreciated  from  any  use 
of  language.  Nothing  that  the  public  can  be  made  to  be- 
lieve on  this  subject  will  ever  equal  the  reality.  Not  only 
mature  persons  and  mothers,  but  fair  young  girls  sometimes 
are  shut  up  for  months  and  years  as  helpless  and  suffering 
invalids  from  this  cause.  This  may  be  found  all  over  the 
land.  And  there  frequently  is  a  horrible  extremity  of  suffer- 
ing in  certain  forms  of  this  evil,  which  no  woman  of  feeble 
constitution  can  ever  be  certain  may  not  be  her  doom.  Not 
that  in  all  cases  this  extremity  is  involved,  but  none  can  say 
who  will  escape  it. 

In  regard  to  this,  if  one  must  choose  for  a  friend  or  a 
child,  on  the  one  hand  the  horrible  torments  inflicted  by 
savage  Indians  or  cruel  inquisitors  on  their  victims,  or  on 
the  other,  the  protracted  agonies  that  result  from  such  de- 
formities and  displacements,  sometimes  the  former  would 
be  a  merciful  exchange. 

And  yet  this  is  the  fate  that  is  coming  to  meet  the  young 
as  well  as  the  mature  in  every  direction.  And  tender 
parents  are  unconsciously  leading  their  lovely  and  hapless 
daughters  to  this  horrible  doom. 

There  is  no  excitement  of  the  imagination  in  what  is  here 

Questions. — What  is  said  of  the  peculiar  sufferings  to  women  from 
these  displacements?    What  classes  are  found  as  sufferers  from  these 
evils  ?     What  is  said  of  tho  horrible  extremity  of  such  sufferings  > 
1. 


162  PHYSIOLOGY  AND  CALISTHENICS. 

indicated.  If  the  facts  and  details  could  be  presented,  they 
would  send  a  groan  of  terror  and  horror  all  over  the  land. 
For  it  is  not  one  class,  or  one  section,  that  is  endangered.  In 
every  part  of  our  country  the  evil  is  progressing. 

And,  as  if  these  dreadful  evils  were  not  enough,  there 
have  been  added  methods  of  medical  treatment  at  once  use- 
less, torturing  to  the  mind,  and  involving  great  liabilities  to 
immoralities. 

These  things  should  be  presented  not  only  to  parents  and 
teachers,  but  the  young  of  both  sexes  should  be  apprised  of 
these  dangers,  and  taught  how  they  may  escape  them. 

Questions.— What  is  said  of  the  extent  of  these  dangers?  Who  should 
be  apprised  of  these  dangers  ? 


LESSON  TWENTY-THIED. 

RESULTS    OF   ABUSES. 

IN  the  preceding  lessons  have  been  set  forth  the  construc- 
tion of  the  organs  of  the  human  body ;  the  laws  of  health 
and  happiness  in  the  use  of  these  organs,  and  the  abuses  of 
them  which  are  most  common.  In  this  lesson  will  be 
pointed  out  more  distinctly  the  result  of  such  abuses  on  the 
health  and  happiness  of  the  American  people. 

In  a  review  of  all  the  abuses  perpetrated  on  the  curious 
and  complicated  organs  of  the  body,  the  only  wonder  is 
that  so  many  escape  disease  and  death  so  long. 

But  the  power  of  resisting  evil  treatment,  and  the  power 
of  recovery  given  to  the  human  frame,  although  a  proof  of 
Divine  mercy,  have  been  made  the  occasions  of  still  greater 
abuses.  "  Because  sentence  against  an  evil  work  is  not  exe- 
cuted speedily,  therefore  the  heart  of  the  sons  of  men  is  fully 
set  to  do  evil.'* 

This  is  the  language  of  Holy  Writ,  which  eveiy  day  is 
illustrated.  If,  whenever  men  violated  any  law  of  health, 
they  were  immediately  smitten  with  some  penalty,  it  would 
prove  a  restraint.  But  because  the  penalties  are  slow,  im- 
perceptible, and  often  long  delayed,  the  abuses  are  multi- 
plied and  continued  without  fear  or  compunction. 

Every  violation  of  every  law  of  health  probably  takes 
away  something  from  the  constitutional  stamina  which  de- 
cides the  length  of  life,  and  the  power  of  encountering  dis- 
eases and  accidents. 

As  the  first  result,  then,  of  the  abuses  set  forth  should  be 
placed  the  general  decay  of  constitution  among  the  whole 

Questions.— What  have  been  set  forth  ?  What  will  be  pointed  out  in 
this  lesson  ?  What  is  remarked  in  review  of  the  abuses  perpetrated  ? 
What  merciful  arrangement  has  occasioned  greater  abuses  ?  What  text 
of  the  Bible  is  thus  illustrated  ?  What  is  probably  the  effect  of  every 
violation  of  the  laws  of  health  ?  What  is  the  first  result  of  the  abuses 
set  forth  ? 


164  PHYSIOLOGY  AND  CALISTHENICS. 

people.  This  is  true  of  both  sexes,  but  is  more  strikingly 
seen  in  the  state  of  health  among  American  women  com- 
pared with  that  of  preceding  generations.  Physicians  in 
all  quarters  testify  that  there  is  a  delicacy  of  constitution, 
and  an  increase  of  disease,  both  among  mature  women  and 
young  girls,  that  is  most  alarming,  and  such  as  was  never 
known  in  any  former  period. 

In  all  sections  of  our  country  a  vigorous  and  perfectly 
healthy  woman  is  an  exception  to  the  ordinary  experience. 
Statistics  have  been  obtained  which  make  it  probable  that, 
of  the  wives  and  mothers  in  this  nation,  not  three  out  of  ten 
can  be  classed  as  healthy  women.  And  as  the  health  of 
these  mothers  decides  the  constitution  of  their  children,  the 
prospects  of  the  next  generation  are  still  more  gloomy,  both 
as  it  respects  sons  and  daughters. 

The  great  difficulty  in  this  respect  is,  that  no  one  per- 
ceives the  slow  and  silent  drain  that  violations  of  the  laws 
of  health  make  on  the  constitution.  And  when  diseases 
finally  occur,  it  is  not  understood  that  these  are  the  results 
of  an  enfeebled  constitution. 

It  is  a  knowledge  of  the  nature  of  man,  and  of  the  laws 
of  his  being,  which  alone  can  remedy  this  difficulty. 

Another  result  of  the  abuses  that  have  been  set  forth,  is 
the  melancholy  influences  of  the  ill  health  of  women  on  do- 
mestic happiness.  When  the  wife  and  mother  is  suffering 
from  the  debility  and  pain  of  ill  health,  it  not  only  ends  her 
enjoyment  of  life,  but  a  cloud  of  gloom  settles  over  the 
whole  family  circle.  The  following  extract  from  a  medical 
writer  illustrates  this : 

"My  heart  aches  when  I  see  how  the  mass  of  women, 
by  ignorance  and  by  blind  bondage  to  custom  and  fash- 
ion, bring  on  themselves  pangs  innumerable  and  prema- 
ture old  age.  Many  a  blooming  bride  at  twenty,  finds 
herself,  at  thirty,  wrinkled  and  care-worn ;  unhappy  as  a 

Questions.— Where  is  the  result  of  these  abuses  seen  most  strikingly? 
What  do  physicians  testify  ?  What  is  said  of  the  proportion  of  perfectly 
healthy  women  ?  What  is  said  of  the  prospects  of  the  next  generation  ? 
What  great  difficulty  is  mentioned  ?  What  can  alone  remedy  this  diffi- 
culty ?  What  is  another  result  of  these  ahuses  ?  What  is  the  effect  of 
the  ill  health  of  a  wife  and  mother  ?  What  is  said  of  the  mass  of  women 
by  a  medical  writer  ?  What  is  said  of  many  a  blooming  bride  ? 


RESULTS  OF  ABUSES.  165 

wife,  unreasonable  as  a  mother,  and  almost  useless  as  a 
citizen. 

"  While  some  have  inherited  too  much  physical  depravity 
to  be  preserved  by  any  methods  in  good  health,  the  majority 
of  women  have  been  most  miserably  spendthrift  in  using  up 
their  vital  powers,  thus  rendering  the  joy  of  their  married 
life  as  evanescent  as  the  morning  cloud. 

"  Many  a  wife  who,  but  for  her  physical  condition,  would 
have  been  happy  in  her  social  relation,  says  to  me,  with  a 
sigh,  *  I  ought  never  to  have  been  married,  for  my  life  is  one 
prolonged  agony.  I  could  endure  it  myself  alone,  but  the 
thought  that  I  am,  from  year  to  year,  becoming  the  mother 
of  those  who  are  to  partake  of  and  perpetuate  the  misery 
that  I  endure,  makes  me  so  wretched  that  I  am  well-nigh 
distracted.' 

"  A  wife  of  more  than  ordinary  intelligence  and  attain- 
ments, who  had,  during  the  ten  years  of  her  married  life, 
been  suffering  from  these  evils,  asked  me,  after  I  had  ex- 
amined her  case,  if  I  thought  it  curable.  I  told  her  she 
could  be  made  more  comfortable,  but  such  organic  changes 
could  never  be  cured.  She  burst  into  tears,  and  said,  '  Oh, 
that  I  might  die,  then!'  I  asked  if  she  was  weary  of 
life  ?  She  said,  *  No,  it  is  not  on  my  own  account,  but  my 
condition  is  such  a  trial  to  my  husband ;  I  wish  I  could  give 
him  freedom  by  taking  rest  to  myself  in  the  grave.' 

"The  young  girl  who  wickedly  wastes  her  health,  and 
receives  with  an  indifferent  toss  of  the  head  all  cautions  in 
regard  to  health,  little  dreams  of  the  bitter  tears  she  will 
shed  when  it  is  too  late  for  repentance  to  avail. 

"The  prospective  husband  may  take  great  care  to  protect 
the  fair  but  frail  one  of  his  choice ;  he  may  in  after  years 
fondly  cherish  the  wife  of  his  youth  when  she  aches  con- 
stantly and  fades  prematurely ;  still  he  has  no  help- 
mate— no  one  to  double  life's  joys  or  lighten  life's  labors 
for  him. 

"Some  sick  women  grow  selfish,  and  forget  that,  in  a 

Questions. — What  is  said  of  the  majority  of  women  ?  What  is  often 
said  by  wives  that  are  diseased  ?  What  example  is  given  of  the  expe- 
rience of  a  wife  ?  What  is  said  of  the  young  girl  who  wastes  her  health  ? 
What  is  said  of  the  prospective  husband  ?  What  is  said  of  some  sick 
women  ? 


166  PHYSIOLOGY  AND  CALISTHENICS. 

partnership  such  as  theirs,  others  suffer  when  they  suffer. 
Every  true  husband  has  but  half  a  life  who  has  a  sick  wife. 

"  A  few  days  since  a  gentleman  living  with  his  third  wife, 
whom  he  had  just  placed  under  my  care,  said,  '  There  is 
nothing  that  I  have  so  much  desired  as  a  companion  in  good 
health ;  but  it  is  what  I  have  seldom  enjoyed  in  all  my  mar- 
ried life.'  Then,  with  a  sigh,  he  rose,  and  walked  quickly 
to  and  fro  in  his  spacious  parlors,  saying,  '  My  home  is  again 
shaded  by  sickness  and  sorrow,  and  my  last  hope  of  domes- 
tic joy  is  blighted.'  His  elegant  residence  and  political 
honors  could  give  him  no  enjoyment  while  his  wife  was  an 
invalid. 

"A  young  husband,  in  thriving  business,  of  naturally  a 
hopeful  heart,  presents  the  case  of  his  wife,  and  asks,  *  Can 
she  ever  be  well  ?  Will  she  ever  have  her  former  hopeful, 
loving,  patient  spirit  ?'  Then  the  tears  gathered  as  he  said, 
'  We  used  to  be  happy,  but  now,  when  I  come  from  business, 
she  can  only  tell  of  her  suffering,  and  reproach  me  because 
I  do  not  try  more  to  relieve  her.'  Then  he  added,  by  way 
of  self-defense,  *  I  do  try  to  nurse  her,  and  tend  baby  when 
I  can  be  spared  from  business ;  I  get  the  best  help  I  can, 
but  nothing  satisfies — she  is  so  nervous  /'  The  wife,  I  found, 
had  been  brought  up  elegantly  but  indolently,  and  so  neither 
body  nor  spirit  were  developed  sufficiently  to  bear  health- 
fully the  changes  which  maternity  induces. 

"  There  is  no  class  of  infirmities  more  likely  to  induce 
irritability  of  temper  and  depression  of  spirit  than  those  that 
affect  the  female  organization.  A  husband,  whose  wife  had 
spent  some  months  with  us  as  a  patient,  said  afterward  that 
he  should  consider  her  stay  there  the  best  investment  he 
ever  made,  even  if  there  had  been  no  other  improvement  in 
his  wife  than  the  change  in  her  temper." 

Nor  is  the  suffering  less  when  the  husband  and  father  be- 
comes an  invalid.  For,  besides  the  sufferings  of  his  family 
from  sympathy  with  him,  or  perhaps  from  the  irritability  of 
disease,  which  men  exhibit  quite  as  much  as  women,  there 


RESULTS  OF  ABUSES.  167 

are  the  anxiety  and  suffering  consequent  on  the  withdrawal 
of  the  family  support  which  a  father  provides.  Or  there  is 
the  fear  of  it,  which  often  is  as  great  an  evil  as  the  reality. 

One  of  the  saddest  features  of  domestic  evils  from  this 
cause  is  the  suffering  of  young  children  from  a  feeble  or  dis- 
eased constitution. 

A  perfectly  healthful  infant  sleeps  peacefully  by  its  mother 
through  the  night,  while  its  waking  hours  seem  the  perfection 
of  quiet  enjoyment.  But  a  nervous,  sickly  infant  is  a  most 
piteous  object,  as  its  nightly  as  well  as  daily  wails  distress 
both  parents,  and  disturb  the  whole  family.  And  the  effect 
of  weakened  and  irritable  nerves  on  the  temper  and  habits 
of  young  children  is  most  melancholy.  A  young  girl,  whose 
childhood  had  been  one  of  gloom  and  irritability,  and  who 
was  finally  restored  to  health  by  long-protracted  exercise  in 
the  open  air,  thus  lamented  to  her  mother : 

"  My  whole  childhood  was  made  miserable  by  the  state 
of  my  health.  Now  I  am  well,  I  find  out  that  I  have  an 
amiable  disposition.  Before  this,  I  always  thought  I  had  a 
hateful  one !" 

Thus  parents  with  feeble  constitutions  become  irritable 
themselves,  and  entailing  the  same  evil  on  their  offspring, 
the  care  and  labor  of  rearing  a  family  is  increased  a  hun- 
dred fold. 

Another  sad  item  of  domestic  suffering  resulting  from  these 
causes,  is  the  early  loss  of  so  many  mothers  by  young  children. 

There  is  no  period  in  a  woman's  life  when  her  constitu- 
tion is  so  severely  tried  as  while  she  is  at  once  performing 
all  the  complicated  duties  of  wife,  mother,  nurse,  and  house- 
keeper. And  this  is  the  period  when  death  oftenest  comes 
to  end  her  career,  while  her  little  flock  must  then  pass  to 
the  hands  of  strangers.  The  love  and  care  of  a  tender 
mother  can  never  be  restored,  as  thousands  and  thousands 
of  tearful  eyes  will  testify. 

Questions. — What  is  one  of  the  saddest  features  of  domestic  evils  from 
this  cause  ?  What  is  said  of  healthy  and  sickly  infants  ?  What  is  said 
of  the  effect  of  disease  ou  the  character  of  children  ?  What  case  is  given 
to  illustrate  this  ?  How  do  feehle  constitutions  affect  both  parents  and 
children  ?  What  is  another  sad  item  resulting  from  these  jcauses  ?  When 
Is  a  woman's  constitution  most  severely  tried  ?  And  what  is  often  the 
result  ? 


168  PHYSIOLOGY  AND   CALISTHENICS. 

It  would  be  a  sad  yet  interesting  item,  could  our  census 
present  the  number  of  men  whose  first,  second,  and  even 
third  and  fourth  wives  are  in  the  grave,  leaving  motherless 
children  to  bewail  their  loss. 

Another  evil  result  from  the  abuses  set  forth  has  been 
the  frightful  amount  of  poisons  and  other  mischievous  agents 
taken  as  medicines.  This  is  set  down  in  the  preceding  list  of 
abuses,  and  also  here  as  the  result  of  such  abuses,  inasmuch 
as  it  is  both.  For  medicines  tend  to  produce  diseases,  and 
then,  as  a  consequence,  more  medicines  are  taken. 

To  illustrate  still  farther  the  evils  thus  produced,  we  need 
to  refer  to  the  fact  set  forth  in  the  lesson  on  abuses  of  the 
stomach,  viz.,  that  the  excesses  in  quantity,  and  the  wrong 
selections  of  food,  keep  the  blood  and  the  whole  system  in 
an  overloaded  state.  This  being  so,  the  true  remedy  for  the 
greater  portion  of  temporary  ailments  would  be  to  stop 
pouring  into  the  stomach,  and  give  nature  time  and  strength 
to  dispose  of  this  excess.  A  fast  of  one,  two,  or  three  days 
will  remedy  multitudes  of  sicknesses ;  as  thus  all  the  over- 
tasked functions  of  the  body  can  rest,  and  the  excreting 
organs  throw  off  the  excess. 

Instead  of  this,  some  medicine  is  thrown  into  the  stomach 
which  is  of  the  nature  of  a  poison.  Then  the  whole  organ- 
ism is  instantly  aroused  to  resist  the  intruder.  The  brain 
sends  its  nervous  mandates  to  every  part  to  summon  aid. 
The  blood  hastens  to  the  stomach  and  intestines,  a  general 
agitation  ensues,  while  this  operation  destroys  all  appetite. 
Thus  the  blood  is  relieved  of  some  of  its  excess,  and  the 
stomach  is  kept  from  receiving  food  for  a  day  or  two.  This 
being  done,  the  patient  feels  better,  and  the  poison  that 
made  all  this  commotion  is  called  the  cure. 

But  such  an  operation  as  this  never  takes  place  without 
a  drain  on  the  constitution,  while  in  many  cases  some  por- 
tion of  the  poison  thus  thrown  into  the  stomach  is  absorbed 
by  the  blood,  and  being  earned  through  the  body,  lodges 

Questions. — What  would  present  a  sad  and  interesting  item  in  our 
census  ?  What  is  another  evil  result  ?  Why  is  the  use  of  medicine  an 
abuse  and  also  a  result  of  abuse  ?  What  is  the  effect  of  too  much  and 
bad  food  ?  What  would  be  the  true  remedy  for  this  ?  What  is  done  in. 
stead  ?  What  is  the  effect  on  the  body  ?  How  does  such  an  operation 
affect  the  constitution  ?  What  other  bad  effect  fallows? 


RESULTS  OF  ABUSES.  1C9 

here  and  there  in  its  minute  and  delicate  tissues.  This  is 
especially  the  case  with  the  metallic  medicines. 

Most  of  the  popular  quack  medicines,  advertised  as  cures 
for  almost  every  disease,  contain  either  calomel  or  quinine, 
or  strong  metallic  or  other  poisons,  that  stimulate  the  brain 
or  drain  the  blood  in  the  way  above  stated.  Most  of  them, 
at  the  same  time,  tend  to  induce  costiveness  by  debilitating 
the  intestinal  canal.  Many  of  them  induce  a  tendency  of 
blood  to  those  parts,  producing  inflammations,  piles,  and 
other  distressing  complaints. 

Every  thing  taken  into  the  stomach  is  either  food  and 
drink  that  nourish  the  body,  or  it  is  inert,  unassimilating 
matter  that  simply  passes  off,  or  it  is  what  is  more  or  less 
of  the  nature  of  poison  which,  whether  as  stimulant  or  sed- 
ative, produces  unnatural  and  unhealthful  action  of  all  the 
parts  influenced.  Tonics  tend  to  destroy  tone,  cathartics 
tend  to  produce  constipation,  emetics  tend  to  debilitate 
stomach,  liver,  and  bowels,  while  such  medicines  as  mer- 
cury, arsenic,  antimony,  iodine,  and  the  like,  are  insidious 
poisons  that  establish  themselves  in  the  delicate  tissues  of 
the  body,  debilitating  the  constitution,  and  generating  in- 
numerable evils.  It  is  the  wise  and  skillful  physician  alone 
who  can  use  these  dangerous  agents  properly,  in  the  few  cases 
where  they  may  be  needed. 

The  poisons  that  have  probably  done  the  most  mischief 
are  calomel  and  quinine.  These  are  what  are  deemed  the 
grand  remedies  for  the  chief  diseases  of  our  newer  States, 
resulting  from  the  climate,  habits  of  diet,  and  the  malaria 
of  decayed  vegetable  matter  in  fresh  soil. 

Bilious  complaints  usually  result  from  excess  in  eating, 
and  a  diet  unsuited  to  a  warm  climate.  Carbonaceous  food, 
such  as  oils,  butter,  pork,  sugar,  and  molasses,  all  tend  to 
fill  the  blood  with  an  excess  of  carbon.  It  is  the  office  of 
the  liver  to  draw  off  this  excess.  When  it  is  overtaxed  it 

Question*. — What  do  most  quack  medicines  contain  ?  What  effects 
do  they  produce  ?  What  are  the  three  classes  into  which  we  can  place 
all  articles  put  into  the  stomach  ?  What  is  the  tendency  of  tonics  ?  Of 
cathartics?  Of  emetics?  What  metallic  medicines  are  mentioned,  and 
what  is  said  of  them  ?  What  two  poisons  have  done  most  mischief? 
From  what  do  bilious  complaints  usually  result  ?  What  is  carbonaceous 
fuod,  and  what  is  said  of  it '?  What  is  the  office  of  the  liver? 


170  PHYSIOLOGY  AND  CALISTHENICS. 

ceases  its  work.  Mercury,  or  calomel,  has  the  power  of 
stimulating  this  organ.  Instead  of  reducing  the  food,  and 
selecting  that  which  has  least  carbon,  a  dose  of  calomel 
is  taken.  This  stimulates  the  liver  to  unnatural  action, 
and  it  is  roused  from  its  attempt  to  rest  and  forced  to 
double  duty.  Then  "  a  cathartic"  is  taken  to  "clear  out  the 
calomel."  Thus  the  system  is  for  a  time  relieved  of  its  excess. 

But  every  time  this  is  done  the  constitution  is  under- 
mined, till  finally  a  chronic  weakness  settles  on  the  liver, 
stomach,  or  bowels.  Meantime  appetite  fails,  and  the  sys- 
tem, not  so  greatly  taxed  by  food,  accommodates  to  the 
weakened  organs,  and  a  sort  of  dying  half  life  is  the  result. 

In  the  case  of  chills  and  fever,  the  inhaled  malaria  of  a 
bad  atmosphere  poisons  the  whole  organism,  and  at  periodic 
turns  there  is  a  grand  effort  of  nature  to  shake  it  off.  Qui- 
nine is  a  medicine  that  acts  as  a  quiet,  unperceived  stimu- 
lant to  the  brain  and  nervous  system.  This  being  put  into 
the  stomach,  acts  on  the  brain  and  nerves,  and  gives  them 
temporary  strength,  and  for  a  time  the  enemy  retires.  In  a 
good  constitution  it  is  sometimes  the  case  that  there  is  no 
great  harm  done,  and  the  person  is  thus  made  well.  But 
the  repetition  of  this  method  often  undermines  the  nervous 
system  fatally.  There  are  multitudes  who,  from  the  fre- 
quent use  of  quinine,  have  brought  on  deafness,  vertigo, 
heart  disease,  and  many  nervous  evils  that  will  probably 
follow  them  through  life. 

In  cases  where  biliary,  stomach,  and  other  intestinal  af- 
fections are  brought  on  by  care,  anxiety,  or  any  overwork- 
ing of  the  brain,  simple  diet,  rest,  sleep,  and  a  great  deal 
of  exercise  in  the  open  air  are  better  than  any  medicines. 
When  these  affections  are  caused  by  a  chill  on  the  skin,  by 
excess  of  food,  or  by  the  wrong  selection,  the  evil  can  be 
starved  out.  Three  or  four  days  of  fasting  will  do  it  far 
more  safely  than  calomel  or  any  medicine. 

Questions. — When  tho  liver  is  overtaxed  what  is  the  result?  What 
power  has  mercury  or  calomel  ?  What  is  done  instead  of  reducing  the 
food,  and  choosing  that  which  has  little  carbon  ?  What  is  the  effect  of 
this  medicine  ?  What  is  the  effect  on  the  constitution  ?  What  on  the 
general  health  ?  What  is  said  of  chills  and  fever,  and  the  common  treat- 
ment of  them  ?  What  is  the  best  remedy  for  bilious  affections  caused  by 
overworking  the  brain  and  nerves?  What  is  the  true  remedy  when  they 
are  caused  by  excess  of  diet  ? 


RESULTS  OF  ABUSES.  171 

But  this  safe  course  is  rarely  pursued.  A  family  medi- 
cine-chest, filled  with  destructive  drugs,  is  kept  on  hand 
probably  by  a  majority  of  the  families  of  this  nation,  and 
every  ailment  brings  forth  some  of  these  poisons  to  agitate 
and  reduce  the  constitutional  fountain.  Besides  this,  lying 
quack  medicines,  that  promise  to  cure  every  disease,  are 
found  in  the  hands  of  millions,  who  blindly  swallow  these 
pernicious  drugs.  It  is  probable  that  on  the  grave-stones 
of  half  the  dead  in  our  grave-yards  Truth  would  write, 
*"*  Poisoned  to  death  by  medicines  !" 

Questions. — What  is  said  of  family  and  quack  medicines?  What 
might  Truth  probably  write  on  half  the  grave-stones  ? 


LESSON  TWENTY-FOURTH. 

MODES    OF    REMEDY. 

THE  design  of  this  lesson  is  to  present  the  remedies  for  the 
evils  that  have  been  set  forth  in  the  previous  lessons. 

The  first  thing  to  be  done  is  to  make  the  whole  people  of 
this  nation  properly  understand  this  subject. 

Mankind  will  never  obey  the  laws  of  health  till  they 
know  what  they  are,  and  what  are  the  penalties  of  disobe- 
dience. To  secure  this,  they  must  be  made  to  understand 
the  construction  of  their  bodies,  the  functions  of  the  differ- 
ent organs,  and  their  modes  of  healthful  action.  They  must 
learn  the  nature  of  the  air  they  breathe,  of  the  fluids  they 
drink,  and  of  the  food  they  eat  and  the  influence  of  their 
habits,  customs,  and  employments  on  the  health  of  their 
bodies.  When  they  do  understand  all  this,  then  reason, 
conscience,  self-love,  domestic  affection,  and  religion  will 
all  furnish  motives  to  secure  obedience  to  laws  that  are  seen 
to  be  wise,  and  sustained  by  penalties  that,  though  slow,  are 
inevitable. 

This  knowledge  is  as  necessary  for  children  as  for  grown 
peisons.  They  can  be  made  to  understand  the  construction 
of  their  own  bodies,  the  laws  of  health,  and  the  penalties  of 
disobedience.  Nothing  can  be  made  more  interesting  or 
intelligible  to  the  young  than  these  matters,  and  it  is  such 
knowledge  that  alone  will  secure  an  intelligent  and  cheerful 
obedience  to  the  rules  that  should  regulate  their  appetites 
and  propensities. 

Now  the  surest  and  quickest  method  that  will  extend  this 
knowledge  both  to  children  and  adults  all  over  this  nation, 

Questions.— What  is  the  design  of  this  lesson  ?  What  is  the  first  thing 
to  be  done  ?  What  must  men  know  in  order  to  obey  the  laws  of  health  ? 
What  must  they  understand  and  learn  in  order  to  secure  this  ?  What 
will  follow  when  all  this  is  understood  ?  What  is  said  of  such  knowledge 
for  children  ?  Can  such  knowledge  be  made  interesting  to  them  ?  What 
will  it  secure  to  them? 


MODES  OF  REMEDY.  173 

is  the  introduction  of  such  a  book  as  this  into  all  our  schools 
and  seminaries.  If  children  have  a  school-book  of  this  kind 
in  which  they  are  interested  they  will  take  it  home,  the  pa- 
rents will  read  it,  and  thus  the  curious  and  wonderful  con- 
struction of  God's  master-piece  of  wisdom,  the  human  frame, 
will  become  a  daily  topic  of  conversation  in  the  family.  The 
laws  of  health,  as  studied  at  school,  will  be  constantly  pre- 
sented by  the  children  at  home,  and  by  this  method  a  strong, 
steady,  silent,  unresisted  influence  will  be  brought  into  most 
.  of  the  families  of  the  nation. 

When  the  requisite  knowledge  is  secured,  then  the  changes 
that  are  to  be  made  in  the  habits  and  practices  of  the  people 
will  be  found  to  be  very  easy,  and  not  at  all  burdensome. 
The  following  presents  the  principal  points : 

PURE   AIR   AND   VENTILATION. 

This  topic  takes  the  lead  of  all  others  in  importance  and 
difficulty.  The  fact  that  the  Greeks  lived  most  of  the  year 
out-doors,  and  that  in  their  houses  they  never  breathed  any 
but  pure  air,  gave  them  an  advantage  in  developing  the 
beauty,  strength,  and  health  of  their  children,  which  it  is 
not  so  easy  to  secure  with  our  climate  and  habits.  And  the 
steady  and  equable  climate  of  the  old  countries,  which  has  led 
their  inhabitants  to  out-door  life,  and  thus  secured  vigorous 
constitutions,  gives  them  also  a  great  advantage  over  us. 

But  then  our  difficulties  can  be  met  and  overcome. 

Every  householder  should  be  sure  that  every  member  of 
his  family  breathes  pure  air,  not  only  all  day  but  all  night, 
by  this  simple  arrangement :  In  every  room  of  his  house  let 
at  least  one  window  be  let  down  at  the  top  two  inches,  and 
one  door  have  an  opening  of  two  inches  over  the  top.  Let 
this  be  done  in  such  a  way  that  no  person  can  alter  it.  For 
if  ventilators  are  fixed  so  that  they  can  be  closed,  they  will 
be,  in  the  majority  of  cases,  by  the  ignorant,  or  timid,  or 
falsely  economical. 

Questions. — What  is  the  surest  mode  of  extending  a  knowledge  of  the 
laws  of  health  ?  What  will  be  the  effect  of  this  in  families  ?  What  is  said 
of  the  changes  that  will  follow  ?  What  is  the  most  important  topic  ?  What 
advantages  had  the  Greeks  ?  What  advantages  have  some  old  countries 
in  regard  to  climate  ?  How  can  every  householder  provide  pure  air  for 
all  in  the  house  ? 


174  PHYSIOLOGY  AND  CALISTHENICS. 

A  house  thus  arranged  will  require  more  fuel  to  warm 
it,  but  the  additional  expense  of  this  will  not  be  a  tenth 
part  of  that  which  would  result  from  the  loss  of  labor  and 
health  consequent  on  the  debility  and  disease  always  re- 
sulting, more  or  less,  from  the  habitual  inhalation  of  impure 
air. 

In  a  house  thus  arranged,  stoves- — though  less  healthful 
than  open  fires— would  still  be  far  less  injurious  than  they 
now  are. 

And  here  one  common  prejudice  against  "night-air,"  re- 
sulting solely  from  ignorance,  must  be  met. 

It  has  been  shown  that  every  pair  of  lungs  vitiates  a 
hogshead  of  air  every  hour,  by  withdrawing  from  it  one 
half  its  oxygen,  and  replacing  it  with  the  same  quantity  of 
carbonic  acid.  Now,  at  night,  the  inmates  of  a  house  must 
either  breathe  night  air,  that  constantly  flows  in  from  with- 
out, and  thus  drives  out  the  impure  air  within,  or  they  must 
keep  on  breathing  over  and  over  again  the  confined  day  air 
of  the  house,  that  every  hour  grows  more  and  more  poison- 
ous and  debilitating. 

The  common  objections  to  night-air  are,  that  it  is  cold, 
or  damp,  or  loaded  with  unhealthful  miasmata.  But  if  a 
person  has  bed-clothing  enough  to  keep  warm,  the  colder 
the  air  the  better  every  way  for  all  who  are  healthy,  and 
often  for  invalids.  And  if  the  air  is  damp,  so  as  to  ren- 
der the  atmosphere  of  the  room  damp  also,  still  no  harm  is 
done,  provided  the  body  is  kept  warm.  The  most  delicate 
patients  in  health  establishments  sleep  for  hours  with  wet 
sheets  packed  around  them,  without  the  least  evil  or  dan- 
ger. A  damp  night-air  never  can  harm  the  most  delicate 
person  if  every  part  of  the  body  is  covered  so  as  to  be  duly 
warm. 

In  regard  to  air  taken  into  the  lungs,  there  is  no  time 
when  there  is  more  water  held  suspended  in  the  atmosphere 

Questions. — Why  is  it  cheaper  to  use  more  fuel  in  this  way  ?  How 
much  air  is  vitiated  every  hour  by  every  pair  of  lungs  ?  What  two  kinds 
of  air  does  every  one  breathe  through  the  night  ?  What  are  the  common 
objections  to  night-air?  When  is  cold  air  better  than  warm?  When 
will  not  damp  air  do  any  harm  ?  What  is  said  of  persons  in  health  estab- 
lishments ?  What  is  said  of  the  quantity  of  water  in  the  air  on  a  hot 
day? 


MODES  OF  REMEDY.  175 

than  in  a  hot  day.  When  the  air  becomes  cold  this  damp- 
ness becomes  sensible  to  the  eye  and  feeling.  But  often 
there  is  really  not  so  much  water  inhaled  into  the  lungs  in 
breathing  a  cold,  damp  air,  as  in  breathing  a  warm  and  ap- 
parently dry  atmosphere. 

No  reason,  then,  exists  for  excluding  the  night-air  from 
the  lungs  when  cold  and  damp.  More  clothing  is  required, 
and  more  care  to  avoid  a  draft  on  any  exposed  part  of  the 
body.  Of  course,  where  lungs  are  diseased,  any  extremes 
in  temperature  must  be  avoided. 

As  to  unhealthful  miasmata  in  the  night-air,  nothing  can 
be  worse  than  the  exhalations  of  decaying  bodies,  as  sent 
forth  from  the  lungs  and  skin  of  sleepers.  It  is  precisely 
the  same  evil  as  is  found  in  proximity  to  grave-yards  and 
decaying  carrion.  The  effluvium  from  the  lungs  and  skin 
is  precisely  the  same  as  that  from  carrion.  Those  who  have 
entered  the  pent-up  sleeping  rooms  of  persons  who  do  not 
wash  their  skins  or  breathe  a  pure  air,  very  well  understand 
the  close  resemblance. 

In  the  summer  season,  while  vegetation  is  in  life,  the 
leaves  of  all  trees  and  plants  are  respiring.  That  is,  they 
are  giving  out  oxygen  and  taking  in  carbonic  acid  by  day, 
and  then  at  night  throwing  out  carbonic  acid  and  taking  in 
oxygen.  But  this  respiration  of  vegetable  nature  outside 
of  our  dwellings,  and  all  the  effluvia  of  decaying  vegetation 
at  any  period  of  the  year,  are  never  so  effective  in  destroy- 
ing the  healthfulness  of  the  air  around  our  dwellings,  as  the 
lungs  of  the  inhabitants  within  them. 

Let  it  also  be  considered  that  the  air  we  do  breathe — un- 
less the  house  is  air-tight,  which  no  house  can  be — must  be 
night-air,  more  or  less  mixed  with  the  portion  which  has  been 
breathed  over  and  over  again  through  the  day  and  evening. 
So  that  every  body  does  breathe  night-air,  or,  what  is  worse, 
the  dry  air  vitiated  by  the  breath  and  skin  of  the  household. 

Questions. — What  is  the  effect  of  cooling  the  air  ?  When  is  there  the 
most  water  taken  into  the  lungs  ?  Is  there  any  good  reason  for  exclud- 
ing night-air  even  when  it  seems  damp  ?  What  precaution  is  required  ? 
What  is  said  of  diseased  lungs?  What  is  the  most  unhealthy  miasma 
in  night-air  ?  What  is  it  like  ?  What  is  the  process  of  respiration  of 
leaves  in  summer  ?  How  does  this  compare  with  the  effect  of  the  res- 
piration within  the  house  ?  What  is  said  of  the  air  we  breathe  at  night  ? 


176  PHYSIOLOGY  AND  CALISTHENICS. 

These  things  are  presented  in  order  to  remove  that  bale- 
ful prejudice  and  fear  that  so  many  ignorant  persons  indulge 
toward  their  best  friends,  air  and  water. 

If  every  person  who  has  charge  of  a  family  make  some 
sure  arrangement  thus  to  secure  to  every  one  in  the  house 
an  abundance  of  pure  air  for  the  lungs  and  skin  both  by 
day  and  night,  the  grand  cause  that,  above  all  others,  is 
gradually  deteriorating  the  vigor,  health,  and  beauty  of  the 
American  people  will  disappear. 

Add  to  this,  appropriate  care  that  all  the  school-rooms  in 
the  land  have  the  same  arrangement  made  to  provide  pure 
air  for  the  pupils.  Keep  the  tops  of  the  windows  down  both 
in  winter  and  summer,  and  pay  for  the  increase  of  fuel  in- 
stead of  paying  the  doctor  and  grave-digger.  In  every  com- 
munity where  there  are  colleges  and  seminaries,  as  well  as 
the  public  schools,  there  ought  to  be  inspectors  appointed, 
the  same  as  other  civil  officers,  to  go  around  and  see  whether 
any  parent  or  teacher  is  poisoning  the  rising  generation  with 
impure  air.  How  many  families,  and  schools,  and  boarding 
establishments  would  be  found  in  which  this  evil,  even  to 
this  hour,  is  perpetuated ! 

No  parents,  no  guardians  of  the  young  should  ever  retire 
to  rest  till  fully  assured  that  every  one  under  their  care  is 
furnished  with  the  full  supply  of  pure  air  for  the  night.  And 
employers,  in  all  kinds  of  business,  should  be  taught  that 
they  are  committing  a  great  sin  against  the  life  and  welfare 
of  those  they  employ,  if  they  force  them  to  labor  in  impure 
air. 

Every  minister  of  the  gospel  should  take  care  that  his  own 
spiritual  concerns,  and  those  of  his  hearers  are  not  checked 
and  interrupted  by  bad  air ;  and  he  should  teach  his  people 
their  obligations  in  this  matter,  both  to  themselves  and  to 
all  under  their  care.  The  physician,  too,  is  especially  bound 
to  use  his  influence  in  the  same  direction. 

Questions. — Why  are  these  things  presented  ?  How  would  the  chief 
cause  of  ill  health  in  this  nation  be  remedied  ?  What  should  be  done  for 
schools  ?  What  health  officers  are  needed  ?  What  should  be  done  by  all 
parents,  teachers,  and  employers  ?  What  should  be  done  by  ministers  ? 


MODES  OF  REMEDY.  177 


EXERCISE   AND   AMUSEMENT. 

Next  to  pure  air,  healthful  exercise  and  amusements  are  the 
most  important  remedies  for  the  evils  set  forth. 

The  modes  for  securing  these  are  not  so  easily  indicated. 
A  great  part  of  the  American  people  exercise  certain  por- 
tions of  their  muscular  system  too  much,  while  their  intellect 
has  little  activity,  and  their  spirits  are  rarely  cheered  and 
animated  by  amusements.  Another  portion  keep  their  brain 
in  constant  labor,  without  the  balancing  influence  of  mus- 
cular activity,  or  the  relief  of  recreation.  And  still  another 
portion  give  up  their  whole  being  to  pleasure-seeking  and 
nmusement,  without  any  useful  activity  either  of  body  or 
mind. 

There  are  various  measures  which  might  be  adopted,  that 
each  in  its  place  would  tend  to  a  better  adjustment  of  this 
difficult  matter.  To  give  an  example  of  what  might  be 
done,  let  it  be  imagined  that,  for  the  sake  of  an  experi- 
ment, funds  were  provided,  and  the  inhabitants  of  a  com- 
munity should  all  agree  to  give  the  method  here  suggested 
a  fair  trial. 

In  the  first  place,  a  course  of  lectures  should  be  given, 
for  the  purpose  of  making  the  people  fully  understand  the 
evils  to  be  remedied,  and  the  benefits  to  be  secured. 

Next,  a  central  site  should  be  provided,  on  which  should 
be  erected  a  large  and  beautiful  building — a  Temple  of 
Health.  Around  it  should  be  eveiy  variety  of  pleasant 
walks,  and  shades,  and  flowers,  to  attract  and  please  in  the 
summer  months,  and  other  arrangements  provided  for  out- 
door sports  and  exercises  in  winter.  Within  the  building 
should  be  arranged  a  great  variety  of  apparatus  and  accom- 
modations for  in-door  amusements  that  exercise  the  muscles, 
and  those  which  in  most  cases  could  be  performed  in  meas- 
ures and  to  the  sound  of  music.  These  exercises  should  be 
under  the  direction  of  scientific  and  medical  men,  and  no 
one  should  be  admitted  to  these  premises  except  on  condi- 

Questions. — What  next  to  pure  air  are  important  remedies  ?  What  is 
said  of  a  great  part  of  the  American  people  ?  What  of  two  other  portions  ? 
In  the  example  given  of  what  might  be  done,  what  is  the  first  measuiv  :; 
What  the  next  ?  Who  should  direct  the  exercises  ? 

M 


178  PHYSIOLOGY  AND  CALISTHENICS. 

tion  that  he  would  strictly  obey  the  direction  of  these  man- 
agers. 

All  persons  attending  should  then  be  examined  in  regard 
to  their  daily  avocations,  their  diet,  the  ventilation  of  their 
sleeping  and  business  rooms,  the  defects  of  their  physical 
system,  and  any  disease  they  may  suffer,  and  advice  appro- 
priate be  given.  Then  a  course  of  exercise,  fitted  to  each 
case,  should  be  marked  out,  and  superintendents  appointed 
to  see  that  all  these  directions  are  obeyed.  The  aim  should 
be,  not  only  to  secure  exercise,  but  that  kind  which  is  ap- 
propriate to  each  case,  and  also  that  which  would  prove 
exhilarating  and  amusing.  For  exercise  that  is  sought  as  a 
pleasure  is  more  than  doubled  in  value. 

In  short,  every  arrangement  should  be  made  in  strict  con- 
formity to  the  laws  of  health,  and  all  excesses  should  be  ex- 
cluded. Here,  .too,  parents  should  be  instructed  in  family 
plays  and  games,  and  thus  induced  to  join  with  their  chil- 
dren in  home  amusements.  For  nothing  so  binds  the  young 
to  those  who  control  them,  as  aid  and  sympathy  in  amus- 
ing sports. 

It  is  probable  that  if  any  community  would  once  fairly 
test  such  a  plan  as  this  for  six  months,  nine-tenths  of  the 
diseases,  infirmities,  low  spirits,  and  ill-temper  of  that  place 
would  vanish  away,  while  every  social,  domestic,  and  relig- 
ious virtue  would  take  a  new  start. 

The  preceding  method  is  suggested  mainly  with  reference 
to  adults.  In  regard  to  the  young,  the  grand  remedy  must 
be  in  connection  with  schools  and  other  institutions  for  ed- 
ucation. 

As  these  are  now  conducted,  all  the  money,  time,  and 
efforts  are  spent  in  training  and  exercising  the  intellect.  In 
our  higher  institutions,  one  department  is  endowed  that  a 
teacher  may  give  all  his  time  and  efforts  to  cultivating  the 
mathematical  faculties.  Another  endowment  supports  a 
teacher  to  train  the  linguistic  powers.  Another  endowment 
secures  a  teacher  for  chemistry — another  provides  for  some 

Questions. — What  method  should  be  pursued  by  all  who  attend  ?  What 
is  said  of  the  value  of  exercise  that  is  amusing  ?  In  what  should  parents 
be  instructed,  and  what  would  be  the  benefit  ?  What  would  be  the  prob- 
able result  of  such  a  method  ?  What  would  be  the  grand  remedy  for  the 
young  ?  What  is  said  of  the  expense  for  training  the  intellect  ? 


MODES  OF  REMEDY.  179 

other  of  the  natural  sciences.  Thus,  there  is  a  constantly 
accumulating  outlay  for  divisions  and  subdivisions  of  labor, 
and  all  for  the  intellectual  department  of  education.  Strin- 
gent rules  also  are  made,  and  laws  enforced  to  secure  obe- 
dience to  arrangements  that  often  involve  most  flagrant 
violations  of  the  laws  of  health. 

But  not  in  the  wide  circuit  of  our  nation  is  an  institution 
where  even  one  teacher  is  sustained  whose  official  duty  it  is 
to  secure  the  health  and  perfect  development  of  that  won- 
derful and  curious  organism  on  which  the  mind  is  so  depend- 
ent. The  students  in  our  colleges  and  other  institutions  of 
learning  should  be  required  to  breathe  pure  air ;  to  exercise 
their  muscles  appropriately  and  sufficiently ;  to  retire  as  well 
as  to  rise  at  proper  hours ;  to  take  care  of  the  skin,  and  to 
avoid  the  use  of  stimulating  herbs  and  drinks ;  and  the  same 
watch  and  care  should  enforce  these  duties  as  are  now  de- 
voted to  training  the  intellect.  And  endowments  should  be 
provided  to  sustain  well  qualified  and  able  men,  whose 
official  duty  it  should  be  to  give  instructions,  and  exercise 
the  supervision  that  would  secure  so  important  a  result. 

In  regard  to  all  our  common  and  other  schools  for  young 
children,  to  the  proper  ventilation  of  their  school-rooms 
should  be  added  a  complete  and  scientific  training  of  their 
bodies  to  perfect  health  and  the  full  development  of  every 
part.  This  is  entirely  practicable,  and  would  be  immedi- 
ately adopted  by  every  teacher  did  the  public  demand  it. 
One  half  hour  of  every  school  session  ought  to  be  spent  by 
every  teacher  and  pupil  in  a  regular  course  of  calisthenic 
and  gymnastic  exercises,  that  should  be  as  imperative  as  any 
other  school  duty. 

A  universal  course  of  training  of  this  kind,  scientifically 
arranged  and  applied,  in  connection  with  obedience  to  other 
laws  of  health,  might,  in  one  generation,  transform  the 
inhabitants  of  this  land  from  the  low  development  now  so 
extensive  to  the  beautiful  model  of  the  highest  form  of 
humanity. 

Questions. — What  is  said  of  the  neglect  of  physical  training?  For 
\vhat  should  able  men  be  employed,  and  endowments  provided  ?  What 
should  be  done  in  common  schools  ?  What  would  be  the  result  ? 


LESSON  TWENTY-FIFTH. 

MODES    OF    REMEDY. 

NEXT  in  importance  to  air  and  exercise  comes  the  selec- 
tion of  diet  and  drink.  And  in  this  matter  the  practical 
adoption  of  one  common-sense  maxim  would  do  almost  all 
that  needs  to  be  done.  The  maxim  is  this  :  In  cases  where 
one  of  two  courses  involves  danger  and  risk  and  another  is  per- 
fectly safe,  always  choose  the  path  of  safety. 

We  have  seen  that  the  great  mass  of  this  nation  is  fast 
hastening  to  disease  and  deterioration,  and  that  individual 
misery  and  domestic  imhappiness  are  widely  increasing  as 
the  result.  "We  have  seen  that  owing  to  needless  varieties, 
to  stimulating  food  and  drinks,  and  to  the  use  of  condi- 
ments, excess  in  loading  the  digestive  organs  is  one  great 
cause  of  this  extensive  suffering. 

Now  there  is  a  rich  variety  and  ahundance  of  simple, 
healthful  food  and  drinks  that  are  fitted  for  the  perfect 
development  and  nutrition  of  the  body,  and  involve  little 
liability  to  perversion  and  excess.  And  when  all  stim- 
ulating food,  drinks,  and  condiments  are  relinquished, 
and  a  simple  diet  maintained,  a  nealtliful  appetite  returns, 
which  is  a  safe  guide  to  the  proper  amount  to  be  taken, 
provided  always  that  enough  pure  air  and  exercise  are  se- 
cured. 

After  living  for  several  months  on  simple  food,  theflre  is 
an  increased  susceptibility  of  taste  and  a  keener  relish  for 
the  delicate  flavors  that  such  food  oifers.  Does  any  one  re- 
member the  delicious  relish  of  childhood  for  a  bit  of  good 
bread?  This  same  relish  will  again  return  when  solicited 
aright.  Let  a  person  for  several  weeks  try  the  experiment 

Questions. — What  comes  next  in  importance  to  air  and  exercise  ? 
What  important  maxim  in  regard  to  food  and  drink  ?  What  is  said  of 
excess  in  eating  ? 


MODES  OF  REMEDY.  181 

of  drinking  only  water,  eating  nothing  but  bread  and  but- 
ter, very  little  meat,  potatoes,  baked  fruit,  and  milk,  and  ai- 
the  same  time  exercise  abundantly  in  the  fresh  air,  and  he 
will  say,  "  Never  did  food  of  the  richest  variety  and  compo- 
sition furnish  such  an  exquisite  relish !" 

The  more  a  person  will  limit  a  meal  to  a  few  articles,  and 
these  of  the  simplest  kind,  the  more  will  he  regain  the  ap- 
petite and  relish  of  early  life. 

Now  the  course  here  suggested  is  perfectly  safe,  is  equally 
productive  of  enjoyment,  and  is  in  obedience  to  the  laws  of 
health,  which  are  the  laws  of  God.  The  common  course 
pursued  in  this  land  of  abundance  and  gormandizing  is 
certainly  one  of  risk  and  danger  to  the  delicate  and  de- 
teriorated constitutions  of  the  adult  and  rising  genera- 
tions. Here,  then,  is  the  place  to  practice  the  Christian 
"daily"  duty  of  "self-denial."  And  if  the  strong  and 
healthy  feel  no  need  of  it  for  themselves,  a  duty  is  set 
forth  for  them  in  this  inspired  command,  "  We  that  are 
strong  ought  to  bear  the  infirmities  of  the  weak,  and  not 
to  please  ourselves."  Parents  and  all  who  have  charge  of 
the  young  ought  to  set  them  an  example  of  simple  diet  and 
few  dishes. 

In  reference  to  stimulating  drinks  the  need  of  this  divine 
injunction  is  extreme.  The  parents  of  a  family  drink  tea 
and  coffee.  They  teach  their  children  perhaps  that  it  is  a 
dangerous  and  unhealthy  practice,  and  train  them  to  entire 
abstinence.  But  after  a  few  years  these  children  draw  to 
manhood  and  womanhood,  and  begin  to  claim  the  privileges 
of  acting  by  their  own  judgment.  Then,  after  a  period  of 
deprecation  and  remonstrance,  the  luxury  is  conceded. 
Some  one  of  the  flock  is  feeble,  the  strong  can  bear  it  but 
the  weak  one  falters.  No  eye  but  that  of  the  Heavenly 
Parent  marks  how  this  one  single  cause  is  daily  draining  the 
already  stinted  nervous  fountain.  And  when  the  flower  is 
cut  down,  the  weeping  parents  mourn  over  the  sacrifice 
offered  by  themselves  to  their  own  self-indulgence  by 
their  neglect  of  that  beneficent  law,  "  We  that  are  strong 

Questions. — How  can  a  healthy  appetite  be  restored  ?  What  text  of 
Scripture  should  guide  on  this  subject  ?  What  is  needed  in  reference  to 
stimulating  diinks? 


182  PHYSIOLOGY  AND  CALISTHENICS. 

ought  to  bear  the  infirmities  of  the  weak,  and  not  to  please 
ourselves." 

Oh,  that  tender  parents,  who  provide  these  dangerous 
beverages,  would  look  around  the  beloved  circle  and  sec 
which  one  they  can  select  as  the  hapless  victim ! 

And  so  in  reference  to  that  disgusting  and  baleful  use  of 
tobacco,  which  all  over  the  nation  is  draining  the  nervous 
fountain  of  thousands  of  pale  and  delicate  young  men. 
This  weed  is  rank  poison.  After  taking  it  a  while,  a  crav- 
ing appetite  for  it  is  created,  and  men  and  boys  chew  it, 
smoke  it,  and  snuff  it,  till  thousands  and  tens  of  thousands 
perish  from  its  poisonous  influence. 

This  weed  is  cultivated  all  over  the  land.  What  is  used 
costs  this  nation  thirty  millions  of  dollars.  This  is  more 
than  all  that  is  spent  for  education  or  religion.  And  yet 
the  effect  is  to  exhaust  the  nervous  system,  to  destroy 
the  tone  of  the  stomach,  to  create  a  thirst  for  intoxicating 
drinks,  to  irritate  the  temper,  stupefy  the  sensibilities,  de- 
file the  house,  and  offend  the  neat  and  refined,  while  it 
does  no  good  to  any  living  being.  It  is  probable  that  to- 
bacco destroys  more  than  alcohol,  because  so  many  more 
use  it,  and  so  many  are  led  to  opium  and  alcohol  by  its 
influence.  And  yet  the  clergyman,  the  church  elder,  the 
father  of  the  family,  indulge  in  a  useless  and  dangerous 
practice,  merely  to  gratify  a  morbid  appetite.  While  they 
teach  others  to  "  deny  fleshly  lusts,"  and  upbraid  the  young 
if  they  fall,  in  their  own  cherished  fleshly  appetite  they  see 
no  sin. 

But  every  young  victim  to  this  appetite  who  has  been  led 
on  by  their  example,  or  has  not  been  withheld  \vhen  their 
arguments  and  example  might  have  saved  them,  is  set  down 
to  their  account  by  Him  who  seeth  not  as  man  seeth.  He 
whose  example  of  self-denying  benevolence  they  profess  to 
follow,  whose  last  teachings  on  earth  were,  "If  ye  love  me 
feed  my  sheep;  feed  my  lambs"  —  He  has  left  to  them, 
above  all  others,  the  sacred  monition,  "  We  that  are  strong 

Questions. — What  is  said  of  the  use  of  tobacco  and  its  effects  on  tho 
health  of  young  men  ?  What  effects  are  produced  by  taking  it  a  while  ? 
What  is  the  cost  of  tobacco  ?  WTiat  is  the  evil  done  by  it  ?  Does  it  do 
any  good  to  any  one  ?  Why  does  it  probably  destroy  more  than  alcohol  ? 
Who  often  set  a  bad  example,  and  what  is  said  of  them  ? 


MODES  OF  REMEDY.  183 

ought  to  bear  the  infirmities  of  the  weak,  and  not  to  please 
ourselves." 

In  this  nation  no  one  can  travel  without  being  constantly 
made  to  feel  what  a  selfish  as  well  as  disgusting  and  uiigni- 
lant  habit  is  induced  by  the  use  of  tobacco !  The  majority 
of  ladies  are  offended  by  the  effluvium  of  that  weed,  and 
disgusted  by  its  marks  on  the  mouth  and  face,  while  the 
puddles  of  tobacco  juice  that  infest  our  public  conveyances, 
the  breath  of  smokers,  and  the  wads  and  squirting  of  chew- 
ers,  not  only  defile  the  dress  but  keep  a  sensitive  stomach 
in  constant  excitement  and  agitation.  If  those  who  practice 
this  vice  will  insist  on  perfuming  public  conveyances  with 
dead  tobacco  smoke  from  their  dress  and  lungs,  and  render- 
ing all  their  premises  filthy  and  disgusting  with  their  ex- 
pectorations, the  managers  of  these  conveyances  should  be 
required  to  provide  rooms  and  cars  for  ladies  and  all  other 
persons  who  are  annoyed  by  this  vice,  from  which  all  who 
either  smoke  or  chew  shall  be  excluded. 

A  great  change  in  the  habits  of  this  nation  is  required  in 
regard  to  the  use  of  carbonaceous  food,  the  chief  articles  of 
this  class  being  butter,  fats,  sugar,  and  molasses. 

Owing  to  cheapness  and  abundance,  the  enormous  quan- 
tities of  these  articles  that  are  allowed  to  young  children 
are  such  as  never  was  known  in  any  former  period  of  our 
own  history,  and  such  as  is  never  witnessed  in  any  other 
country. 

The  wear  and  tear  on  the  constitution,  in  the  labors  of 
the  various  organs  to  throw  off  this  excess,  must  be  a  con- 
stantly exhausting  drain.  This  is  especially  the  case  when 
they  are  allowed  in  the  form  of  confectionery,  which,  in 
addition  to  its  other  evils,  imposes  on  the  stomach  the  ex- 
tra tax  of  digesting  highly  concentrated  food  and  at  irregu- 
lar periods. 

Our  custom  of  taking  food  in  such  a  hurried  manner, 
without  proper  time  for  mastication,  or  for  the  stomach  to 
perform  its  duties,  must  be  changed. 

Questions. — What  is  said  of  the  use  of  tobacco  in  reference  to  la- 
dies? What  is  said  of  carbonaceous  food?  What  are  the  chief  arti- 
cles of  this  class  ?  Wrhat  is  said  of  their  use  by  children  ?  What  i* 
the  result  ?  What  is  said  of  confectionery  ?  What  custom  should  be 
changed  ? 


184  PHYSIOLOGY  AND  CALISTHENICS. 

The  assembling  of  a  family  at  their  meals  should  be 
made  a  period  of  easy  relaxation  and  social  enjoyment. 
Every  thing  should  conspire  to  render  the  occasion  one  in 
which  the  social  and  intellectual  should  so  predominate 
that  the  gratification  of  the  humbler  appetites  may  become 
subordinate. 

Question, — What  should  be  done  at  meals  ? 


LESSON  TWENTY-SIXTH. 

MODES    OF   REMEDY. 

NEXT  to  air,  exercise,  and  diet,  the  care  of  that  com- 
plicated and  sensitive  organ  the  skin  is  to  be  regarded. 

It  has  been  shown  that  the  full  circulation  of  blood  in  the 
capillaries  of  the  skin,  and  the  free  discharge  of  its  secre- 
tions, are  the  objects  to  be  aimed  at  in  promoting  perfect 
health.  For  this  purpose  air,  light,  water,  friction,  and  cold 
are  the  chief  agencies,  and  are  also  healthful  tonics  to  the 
nervous  system  generally,  from  its  intimate  connection  with 
the  skin. 

All  these  agencies  are  secured  by  a  daily  morning  ablu- 
tion of  the  whole  person.  In  order  to  this,  no  extensive 
bathing  apparatus  is  required.  A  screen,  made  like  a  small 
clothes-frame,  to  set  around  a  wash-stand,  a  bowl  of  cold 
water,  and  two  towels,  are  all  that  are  needed. 

The  quickest  way  to  bathe  is,  with  one  towel,  dipped  in 
water,  to  wet  first  the  upper  and  then  the  lower  portions 
of  the  body,  and  then  to  rub  them  till  dry  and  red  with 
the  other  towel,  which  should  be  a  rough  and  coarse  one. 

This  followed  by  drinking  a  tumbler  of  cold  water  and  a 
walk  in  the  cool  morning  air,  or,  when  the  weather  forbids, 
a  series  of  calisthenic  exercises  before  an  open  window,  will 
give  a  healthful  glow  and  appetite. 

As  to  dress,  it  should  always  be  sufficient  in  thickness 
and  warmth  to  prevent  any  sense  of  uncomfortable  chilli- 
ness. This  being  secured,  the  less  clothing  the  better  for 
the  skin  and  the  whole  body. 

Heat  is  always  debilitating  to  the  skin,  while  cold  and 
pure  air  are  tonics.  But  all  changes  in  this  particular  must 

Questions. — What  comes  next  in  importance  after  air,  exercise,  and 
diet  ?  What  is  needful  for  the  perfect  health  of  the  skin  ?  What  should 
be  the  mode  of  bathing  every  morning  ?  What  should  follow  it  ?  What 
direction  in  regard  to  dress  ?  What  is  the  effect  of  heat  on  the  skin,  and 
what  of  cold  ? 


IP.f,  PHYSIOLOGY  AND  CALISTHENICS. 

be  gradual,  and  great  care  must  be  taken  not  to  exceed  the 
nervous  supply  of  the  system,  by  abstracting  animal  heat 
too  often  and  too  long. 

A  great  many  persons  lose  all  the  benefits  of  water-treat- 
ment, and  others  bring  on  disease,  by  bathing  in  too  cold 
water,  or  by  bathing  too  often  or  too  long.  There  are  some 
cautions  needed  on  this  subject  that  will  be  given  in  a  fol- 
lowing lesson. 

In  regard  to  the  present  fashion  of  dress  three  changes 
are  indispensable  to  health. 

The  first  is,  that  it  should  always  be  so  loose  as  to  allow 
the  fullest  inspiration  of  the  lungs  without  restraint,  and 
never  to  press  at  all  on  the  middle  and  lower  portion  of  the 
body. 

The  second  is,  that  all  the  weight  of  the  clothing  should 
be  supported  by  the  shoulders,  and  never  allowed  to  rest  on 
the  hips. 

Lastly,  the  upper  part  of  the  body  must  be  clothed  more, 
and  the  lower  portion  relieved  of  the  enormous  accumula- 
tion. In  order  to  secure  this  last  the  drawings  on  the  fol- 
lowing page  are  given : 

Fig.  64  is  a  pattern  of  an  under  skirt  designed  to  keep 
the  body  equally  warm  in  all  parts.  The  plaits,  or  gathers, 
are  shown  at  the  lower  line,  and  are  to  be  below  the  hips. 

Fig.  55  shows  a  method  of  making  a  skirt  that  shall  stand 
out  from  the  body,  and  yet  give  the  same  appearance  as  is 
made  by  many  skirts.  The  skirt  is  made  of  two  parts. 
The  upper  one  is  a  double  strip,  with  slides  in  it,  which  is 
drawn  up  on  whalebones  to  the  right  form.  Then  the  lower 
portion  is  gathered  on  to  this.  The  whole  is  to  be  buttoned 
on  to  the  waist. 

This  skirt  is  cool  in  summer,  while  in  winter  all  needed 
additions  can  be  worn  under  it. 

CUSTOMS   OF   SOCIAL   LIFE. 

There  are  also  great  changes  to  be  made  in  the  customs 
of  social  life.  The  American  people  claim  to  be  in  advance 

Questions. — What  caution  in  regard  to  changes  ?  What  direction  in 
regard  to  the  fashion  of  dress  ?  What  three  changes  in  the  fashion  of 
dress  should  be  effected  ?  Describe  the  drawings  of  Figs.  54, 55  ?  What 
is  claimed  by  the  American  people  ? 


MODES  OF  REMEDY.  187 

Fig.  54.  Fig.  55. 


of  all  other  nations  in  civil  and  religious  liberty.  They  are 
complimented  as  the  people  who  are  to  take  the  lead  in 
guiding  all  others  to  the  most  perfect  state  of  social,  civil, 
and  moral  development. 

If  this  honorable  career  is  before  them,  it  surely  is  incon- 
sistent with  their  high  vocation  to  become  slaves  to  injurious 
customs  that  are  manufactured  for  them  abroad.  Why 
should  not  the  American  people  originate  customs  in  social 
life  as  much  in  advance  of  old  nations  as  are  their  civil 
concerns  ? 

We  have  seen  that  light  is  more  favorable  to  health 
and  perfect  development  than  darkness.  We  have  seen 
that  even  the  trees  and  shrubs  exhale  their  life-inspiring 
oxygen  by  day  and  their  carbon  through  the  night.  This 
teaches  mankind  that  the  time  for  the  quick  circulation  of 
muscular  labor  and  brain  excitement  is  the  day,  while  the 
slow  breath  of  slumber  is  reserved  for  the  less  healthful  at- 
mosphere of  night. 

Questions. — What  is  inconsistent  with  this  claim  ?  What  is  said  of  light 
and  its  effects  on  the  vegetable  world  ?  What  does  this  teach  ? 


188  PHYSIOLOGY  AND  CALISTHENICS. 

Now  those  countries  whose  customs  are  founded  on  the 
assumption  that  one  class  of  people  are  to  do  the  work,  and 
another  class  are  to  appropriate  the  best  fruits  of  this  labor, 
have  instituted  social  customs  on  the  plan  of  making  every 
possible  barrier  of  separation  between  these  two  classes. 
And  so  the  aristocracy  sit  up  all  night  and  sleep  by  day, 
while  those  who  carry  on  the  business  of  the  world  are 
abroad  in  the  light  and  slumber  in  the  hours  appointed  by 
God  for  sleep. 

But  it  is  the  pride  of  our  nation  that  all  men  are  equal  in 
rights  and  privileges,  and  that  no  aristocracy  can  flourish 
here.  Why,  then,  should  we  not  banish  those  customs  of 
social  life  that  are  low  imitations  of  what  is  false  and  wron^  ? 
Why  should  not  the  American  people  set  an  example  to  the 
Old  World  of  customs  conformed  at  once  to  the  laws  of 
health,  the  laws  of  God,  and  the  spirit  of  their  own  boasted 
institutions  ? 

In  the  palmy  days  of  our  early  Republic,  all  classes  rose 
with  the  sun,  and  all  the  hours  of  labor,  even  for  the  high- 
est, were  by  daylight.  And  their  social  gatherings  were  or- 
dinarily ended  when  the  "  nine  o'clock  bell"  gave  warning 
that  all  well-ordered  families  should  retire  to  rest. 

In  another  matter  we  have  an  opportunity  to  excel  even 
the  fathers  of  our  Republic.  The  farther  man  advances  from 
childhood  and  in  social  life  from  the  savage  state,  the  more 
do  refined  and  intellectual  pleasures  take  the  place  of  mere- 
ly animal.  In  the  lower  states  of  society  the  chief  attrac- 
tions to  social  gatherings  were  eating  and  drinking.  But  just 
in  proportion  as  man  becomes  elevated,  this  lowest  species 
of  enjoyment  gives  place  to  higher  and  more  refined  pleas- 
ure. 

May  we  not  hope  that  our  country  is  so  far  advanced  as 
to  be  able  to  institute  new  customs  in  these  respects  ? 

It  certainly  is  true  that  the  great  body  of  cultivated  and 
sensible  people  in  this  country  heartily  despise  and  condemn 
the  vulgar  gatherings  where  a  good  part  of  the  night  is  spent 

Questions.— What  customs  prevail  in  aristocratic  countries  ?  Why  are 
such  customs  inconsistent  with  the  character  of  our  country  ?  What  is 
said  of  the  palmy  days  of  our  nation  ?  What  is  said  of  eating  and  drink- 
ing at  social  gathering. 


MODES  OF  REMEDY.  189 

in  unhealthful  air,  unhealthful  dresses,  stupid  recognitions, 
and  unseasonable  eating  and  drinking.  Why  should  this 
sensible  portion  be  controlled  by  the  uncultivated  and  frivo- 
lous? 

It  is  hoped  that  the  time  is  not  far  distant  when  all  well- 
educated  and  conscientious  people  will  regulate  the  hours 
for  social  gatherings,  and  the  entertainments  provided  by 
the  laws  of  health  and  reason. 

HEALTH  ^ESTABLISHMENTS. 

A  very  prominent  mode  of  remedy  for  ill  health  already 
induced,  is  a  resort  to  properly  conducted  health  establish- 
ments. 

The  most  valuable  of  these  are  those  in  which  cold  water 
is  applied  scientifically  as  a  medicinal  agent.  The  follow- 
ing account  of  the  operation  of  cold  water,  when  applied  in- 
ternally and  on  the  skin,  contains  important  information  : 

Cold  water  taken  internally  operates  first  to  dissolve  and 
thin  the  morbid  accumulations  in  all  parts  of  the  system, 
and  thus  prepare  them  for  ejection  through  the  skin,  lungs, 
kidneys,  and  bowels.  Next  it  tends  to  equalize  the  circula- 
tion by  thinning  and  removing  these  morbid  obstructions, 
so  that  the  blood  can  flow  equally  in  every  part.  Next  it 
stimulates  the  capillaries  to  quicker  action  all  over  the  body. 
Water  taken  into  the  stomach  is  drawn  into  the  circulation 
in  ten  or  fifteen  minutes,  and  as  the  great  mass  of  the  blood 
courses  through  the  body  six  or  eight  times  every  hour,  it 
is  seen  that  the  water  in  that  time  may  visit  nearly  every 
part.  If  more  is  taken  than  the  body  needs,  the  kidneys 
draw  it  off  and  send  it  out. 

Cold  water  is  also  a  tonic;  that  is,  it  operates  to  give 
stronger  action  to  the  minute  capillaries,  and  this,  like  the 
exercise  of  the  muscles,  gives  increase  of  vigor.  Thus,  cold 
water  taken  internally  operates  to  purify  the  blood,  to  equal- 
ize the  circulation,  and  to  strengthen  the  capillary  action  by 
increased  exercise. 

Questions. — What  hope  is  expressed  ?  What  is  a  prominent  mode  of 
remedy  for  ill  health?  How  does  cold  water  operate  internally?  How- 
does  it  effect  the  circulation  ?  How  does  it  effect  the  capillaries  ?  What 
is  said  of  the  absorption  of  water  from  the  stomach  ?  If  there  is  too  much 
taken,  what  is  done  ?  How  does  cold  water  operate  as  a  tonic  ? 


190  PHYSIOLOGY  AND   CALISTHENICS. 

Cold  water  applied  externally,  in  baths,  operates  in  several 
ways.  In  the  first  place,  it  is  a  tonic  to  the  nerves  and  ca- 
pillaries of  the  skin.  And  as  there  is  more  nerve  matter 
and  more  blood  in  the  skin  than  in  all  the  other  capillaries 
of  the  body,  there  is  no  mode  of  applying  tonic  remedies  so 
potent  and  so  readily  within  reach. 

Next,  cold  water  can  be  applied  in  local  baths  to  draw  tho 
blood  from  one  portion  of  the  body  where  there  is  an  excess, 
to  another  part  where  there  is  a  deficiency  and  consequent 
debility.  The  sitting  and  foot  baths  are  of  this  nature.  If 
we  need  blood  and  increased  action  in  any  particular  part, 
cold  is  applied  by  water.  The  capillaries  contract  and  send 
their  blood  inward,  reporting  to  the  brain  the  need  of  the 
part.  Instantly  there  is  a  return  of  a  greater  supply  than 
before.  This  process  can  be  continued  till  a  habit  is  in- 
duced, and  thus  the  part  is  strengthened. 

Next,  cold  water,  in  drawing  off  heat  from  the  body,  and 
quickening  the  action  of  the  capillaries,  hastens  the  process 
of  change  which  is  going  on  all  over  the  system  in  sending 
off  old,  decayed  matter,  and  replacing  it  with  new  material 
furnished  by  the  lungs  and  stomach.  It  is  thus  that  the 
Water  Cure  quickens  the  appetite  to  supply  the  increased 
demand. 

Lastly,  cold  water  can  be  applied  as  a  kind  of  poultice  to 
the  skin.  In  this  case,  the  moisture  and  warmth  draw  the 
blood  to  the  capillaries  of  the  skin,  and  at  the  same  time 
stimulate  the  lymphatic  absorbents  to  quicker  action.  By 
this  method  morbid  humors  are  drawn  from  the  internal 
organs  to  the  skin,  and  thence  are  thrown  off.  The  wet 
sheet  is  a  cold-water  poultice  for  the  whole  body.  The 
wet  bandages,  worn  over  diseased  parts,  are  smaller  poul- 
tices. Both  act  to  draw  blood  from  within  to  the  skin,  and 
then  to  abstract  from  it  the  morbid  humors. 

When  we  consider  that  the  surface  of  skin  comprises  fif- 
teen square  feet,  and  that  this  surface  is  made  up  of  millions 
of  perspiration  tubes,  oil-secreting  glands,  and  sensitive,  nerv- 

Questions. — How  does  cold  water  operate  on  the  skin  ?  What  is  said 
of  local  baths  ?  What  is  the  mode  of  action  when  such  baths  are  taken  ? 
What  is  the  operation  of  water  in  drawing  off  heat  ?  What  is  its  opera- 
tion as  a  poultice  on  the  skin  ?  What  does  tho  surface  of  the  skin  com- 
prise? 


MODES  OF  REMEDY.  jg j 

cms  reticulations,  we  perceive  a  method  of  influencing  the 
brain  and  nerves,  and,  indeed,  the  whole  system,  such  as 
can  be  secured  in  no  other  way.  We  can  depress  one  part, 
and  stimulate  another ;  bring  the  blood  to  the  surface,  drive 
it  inward,  equalize  and  cleanse  it,  and  apply  a  universal 
tonic  to  its  whole  net-work  of  nerves  by  means  of  this  one 
simple,  pure,  and  universal  element. 

But  the  medical  and  scientific  application  of  cold  water 
for  the  cure  of  disease  is  only  one  of  the  benefits  to  be  ob- 
tained in  these  health  establishments.  The  great  thing  se- 
cured is  a  rational,  intelligent  obedience  to  the  laws  of  health. 

The  use  of  cold  water  tends  to  dissolve  and  carry  off,  by 
quickened  action,  all  the  component  parts  of  the  body. 
i)uring  this  process  it  should  be  renewed  with  pure  and 
healthful  materials  by  a  simple  diet.  Tea,  coffee,  alcoholic 
drinks,  opium,  tobacco,  spices,  and  condiments  of  all  sorts 
are  to  be  relinquished.  Fruits,  vegetables,  broths,  one  kind  of 
meat,  good  bread  and  butter,  and  a  great  variety  of  simples, 
such  as  cracked  wheat,  hominy,  and  the  like,  are  provided, 
and  the  patient  must  eat  these  or  go  somewhere  else  for  food. 

Next,  after  every  bath  the  patient  is  required  to  bring  on 
a  glow  by  exercise  in  the  open  air,  and  as  baths  are  taken 
four  and  five  times  a  day,  this  secures  a  considerable  amount 
of  pure  air  for  the  lungs,  as  well  as  exercise  for  the  lower 
limbs. 

Besides  this,  the  patients  are  withdrawn  from  all  their 
business  and  cares.  The  brain  has  a  chance  to  rest ;  while 
the  baths  and  walking  furnish  occupation  that  is  cheered 
by  the  stimulus  of  hope.  At  the  same  time,  in  these  gath- 
erings, every  person  finds  one  or  more  sympathizing  asso- 
ciate in  walks  and  sports,  and  thus  time  never  seems  to 
hang  heavily. 

In  some  institutions,  also,  such  arrangements  for  ventila- 
tion are  enforced  as  secure  to  the  patients  pure  air  both  by 
night  and  by  day.  In  others  this  is  neglected. 

By  means  of  the  books  treating  on  health  and  the  Water 
Cure,  which  abound  at  such  places,  by  means  of  lectures 
from  the  physicians,  and  by  the  discussions  on  these  topics 

Questions. — What  method  does  this  give  ?  What  can  thus  be  done  by 
cold  water?  What  is  the  great  thing  secured  ia  health  establishments 7 


192  PHYSIOLOGY  AND  CALISTHENICS. 

among  the  patients  themselves,  there  comes  to  be  an  intel- 
ligent conviction  of  the  reality  and  obligations  of  the  laws 
of  health,  which  is  carried  to  multitudes  of  homes  to  modi- 
fy and  improve  the  habits  of  a  household.  At  the  same 
time,  the  various  simple  articles  of  diet,  and  healthful 
modes  of  cooking  are  learned,  and  transferred  to  home- 
circles. 

In  addition  to  all  this,  at  certain  health  establishments 
the  system  of  calisthenic  exercises  in  this  work  has  been  in- 
troduced with  wonderful  results.  Not  only  has  the  recov- 
ery from  disease  been  greatly  facilitated,  but  many  de- 
formities of  person  have  been  entirely  rectified  by  these 
methods.  In  many  cases  known  to  the  author,  curved  spines, 
crooked  backs,  projecting  necks,  round  shoulders,  and  sunk- 
en chests,  have  been  entirely  removed.  It  is  often  the  case 
that  these  exercises  will  enlarge  the  thorax,  and  thus  ex- 
pand the  lungs,  to  the  extent  of  three,  four,  and  even  five 
and  six  inches. 

Although  this  mode  of  treatment  is  very  expensive,  and 
usually  requires  months,  and  in  bad  cases  years  to  com- 
plete, yet  such  has  been  the  success  of  these  methods  that 
every  year  increases  the  patronage  of  these  institutions. 

And  yet  a  great  deal  of  mischief  has  been  done  by  excesses 
in  this  mode  of  treating  disease.  These  have  resulted,  in 
the  first  place,  from  the  fact  that  the  system  originated 
among  the  hardy,  phlegmatic  German  race,  and  needed 
modifications,  to  adapt  it  to  the  excitable,  sensitive,  and 
worn-out  constitutions  of  the  American  people,  that  could 
only  be  discovered  by  experiment.  During  the  ten  years 
of  its  trial  in  this  country  it  has  constantly  gained  in  suc- 
cessful results,  and  almost  as  constantly  diminished  in  the 
energy  of  its  application. 

The  excesses  referred  to  relate  to  exercise  as  well  as  to 
the  application  of  water.  Every  human  body  has  its  reser- 
voir of  nervous  energy,  some  large,  and  some  very  small, 
with  all  grades  between.  Now  the  grand  difficulty  in  the 

Questions. — What  is  said  of  calisthenics  in  health  establishments? 
What  shows  the  success  of  this  mode  of  remedy?  Has  mischief  been 
done  by  these  modes  ?  Where  did  this  use  of  cold  water  originate,  and 
what  resulted  from  it  ?  What  is  said  of  excesses  in  exercise  ? 


MODES  OF  REMEDY.  193 

management  both  of  water  and  exercise,  as  remedial,  is  that 
both  physicians  and  patients  are  insidiously  led  on  by  the 
feeling  that  "more  produces  more,"  without  any  need  of 
careful  and  scientific  limitations. 

There  is  nothing  that  requires  more  careful  watching  and 
good  judgment,  than  to  adapt  the  amount  of  water-treatment 
and  exercise  to  the  degree  of  nervous  resource  which  each 
patient  may  possess.  And,  probably,  more  than  half  the 
benefits  of  both  methods  have  been  lost  by  such  excesses 
that  the  nervous  fountain  had  only  enough  of  supply  for  the 
excessive  tax  put  upon  it  by  the  treatment,  and  had  little 
to  spare  for  the  struggle  that  otherwise  would  have  thrown 
off  the  disease. 

This  evil  comes  sometimes  in  spite  of  the  care  and  cau- 
tion of  the  physician,  but  more  frequently  for  the  want  of 
it.  The  fact  that  the  chief  difficulty  is  to  bring  patients  to 
exercise  enough,  leads  to  measures  and  motives  that  stimu- 
late a  certain  class  that  need  rather  to  be  held  back.  At 
the  same  time,  there  arises  a  spirit  of  emulation,  and  a  pride 
and  self-gratulation  at  achievements  which  strongly  tempt 
to  excess. 

There  are  often  cases,  also,  when  persons  attempt  to  treat 
themselves  with  water  without  the  aid  of  a  physician,  and 
thus  increase  their  diseases.  The  wrong  use  of  the  show- 
er-bath has  been  often  a  source  of  mischief.  It  is  especially 
injurious  to  nervous  and  excitable  persons  and  to  children. 
None  of  the  processes  of  water  treatment  should  be  con- 
tinued when  discomfort  or  any  evils  follow. 

Question What  occasions  ditlicuhy  in  respect  to  exercise? 

N 


CALISTHENIC  EIERCISES, 


SCHOOLS,  FAMILIES,  AND  HEALTH  ESTABLISH- 
MENTS. 


SELECTED  AND  ARRANGED  FROM  VARIOUS  SOURCES, 


CATHARINE  E,  BEECHEE. 


NEW    YORK: 
HARPER    &    BROTHERS,    PUBLISHERS, 

FRANKLIN     SQUARE. 

1858. 


Entered,  according  to  Act  of  Congress,  in  the  year  18ofj,  by 

HARPER   &    BROTHERS, 
In  the  Clerk's  Office  of  the  Southern  District  of  New  Yoik. 


INTRODUCTION. 


ENCOURAGEMENT  TO  ADOPT  THIS  COURSE  OF 
PHYSICAL  TRAINING  IN  SCHOOLS. 

THE  author  wishes  it  were  possible  to  present  all  that  she 
has  learned  or  observed  that  would  prove  the  benefits  of 
the  method  here  set  forth.  But  only  a  few  hints  can  be  at- 
tempted. 

First,  then,  all  allow  that  exercise  in  pure  air  promotes 
health  and  the  perfect  development  of  the  body. 

Next,  in  all  those  countries  where  physical  training  has 
been  made  a  part  of  school  culture,  there  has  been  such  im- 
provement of  health,  strength,  and  beauty,  as  fully  to  estab- 
lish the  value  of  such  a  course. 

Next,  it  is  generally  conceded  that  the  children  and  youth 
of  this  country,  during  the  period  of  school,  college,  and 
professional  education,  h^ve  relatively  too  much  stimulus  of 
the  brain  and  nerves,  and  too  little  training  of  the  physical 
system. 

Next,  experience  in  our  schools  and  colleges  proves,  that 
unless  such  training  is  made  imperative  as  a  school  duty,  it 
will  be  neglected ;  especially  by  those  who  need  it  the  most. 
For  the  more  the  body  is  enervated,  the  more  does  exercise 
become  irksome. 

Next,  the  author  has  known  cures  performed  in  health 
establishments  and  elsewhere,  by  means  of  these  exercises, 
in  connection  with  a  strict  enforcement  of  the  laws  of  health, 
very  much  greater  than  any  thing  she  has  ever  known  effect- 
ed by  any  method  of  medical  treatment.  Headaches,  dys- 
pepsia, all  varieties  of  nervous  diseases,  lung  and  liver  com- 
plaints, local  diseases  and  weakness,  and  a  great  variety  of 
deformities,  have  been  remedied  by  this  method.  Great 
changes  also  have  been  made  by  these  exercises  in  the  size, 


iT  INTRODUCTION. 

figure,  and  graceful  carriage,  not  only  of  the  young,  but  of 
men  and  women,  and  some  of  them  over  forty  years  of 
age. 

The  following  testimony  from  medical  writers  is  abridged 
from  an  introduction  to  a  work  containing  the  system  of 
Ling,  the  author  of  the  celebrated  Swedish  course  of  Gym- 
nastics and  Calisthenics. 

"Were  these  exercises  made  an  indispensable  part  of  school 
as  well  as  family  education,  many  diseases  consequent  on 
constitutional  debility,  or  neglect,  or  abuse,  would  be  pre- 
vented. And  thus,  through  our  free  schools,  the  number  of 
the  infirm  and  ailing  poor  would  be  diminished. 

The  art  of  preventing  disease  is  surely  superior  to  the  art 
of  curing  it.  Galen,  the  celebrated  ancient  physician,  de- 
clared him  to  be  the  best  physician  who  was  the  best  teacher 
of  gymnastics. 

Gymnastics  not  only  give  fullness  and  strength  to  the 
muscles,  but  they  increase  force,  flexibility,  and  dexterity 
of  movement,  and  thus  contribute  to  grace  of  person  and 
skill  in  the  use  of  the  hands  and  other  limbs. 

Gymnastics,  by  opening  the  chest,  and  increasing  the  size 
and  action  of  the  lungs,  give  a  tone  and  vigor  to  the  whole 
organism.  Debility,  scrofula,  rickets,  and  various  deformi- 
ties can  thus  be  remedied. 

Obesity,  or  an  excess  of  fat,  is  almost  certainly  removed 
by  such  exercises.  So  a  weak  digestion,  diseases  of  the 
liver,  tendencies  to  dropsy,  are  all  remedied  by  the  increased 
activity  of  the  muscles,  and  the  consequent  increased  power 
of  digestion. 

Gymnastics,  by  increasing  the  circulation  of  the  blood  in 
the  skin,  renders  its  complicated  system  more  active  in  car- 
rying off  the  seeds  of  disease,  while  its  nerves  become  less 
impressible  to  heat  and  cold,  and  other  changes  in  the  at- 
mosphere. 

Gymnastics,  as  above  remarked,  have  a  most  direct  in- 
fluence on  the  organs  of  digestion.  The  equilibrium  be- 
tween food  and  waste  is  re-established,  sleep  becomes  regu- 
lar, the  senses  are  sharpened,  and  all  the  faculties  invigor- 
ated. 

In  the  commencement  of  consumption,  in  piles,  and  in 


INTRODUCTION.  v 

other  abdominal  diseases,  the  gymnastic  exercises  are  im- 
portant means  of  cure.  So  in  nervous  debility,  hysterics, 
and  the  evils  of  too  early  puberty. 

It  is  known  that  scofula  often  disappears  with  the  use  of 
gymnastics.  Franke,  the  physician,  says,  "We  daily  see 
many  children  with  large  stomachs,  and  constipation  of  the 
intestines,  cured  as  soon  as  they  begin  to  walk  and  run  about 
in  the  open  air." 

Galen  says,  "  If  diseases  take  hold  of  particular  parts  of 
the  body,  there  is  nothing  more  sure  to  drive  them  out 
than  diligent  exercise."  Herodicus,  a  celebrated  ancient 
teacher,  cured  himself  and  many  others  of  disease  by  gym- 
nastics. Galen,  who,  at  thirty,  was  weak,  became  strong 
and  healthy  by  devoting  several  hours  a  day  to  gymnastics. 

Several  other  ancient  wise  men,  with  Lord  Bacon  among 
moderns,  are  quoted  as  declaring  gymnastics  to  be  almost 
a  universal  medicine;  "because  there  is  no  disease  whose 
further  development  could  not  be  prevented,  or  which  at  its 
commencement  could  not  have  been  cured  by  bodily  exer- 
cise." 

But  the  effect  of  gymnastics  on  the  body  is  not  their  chief 
benefit.  Says  Montaign,  "  It  is  the  soul,  and  not  the  body 
alone,  which  we  educate,  and  we  must  not  train  the  one 
without  the  other." 

Plato,  that  wisest  of  the  ancient  philosphers,  says,  "  Ex- 
cess of  bodily  exercise  may  render  us  wild  and  unmanage- 
able, but  excess  of  arts,  science,  and  music  makes  us  fad- 
died  and  effeminate.  Only  the  tight  combination  makes  the 
soul  wise  and  manly,"  The  great  Hufeland  advises  that 
children,  till  the  seventh  year,  spend  most  of  their  time  in 
bodily  exercises  in  the  open  air. 

"If  young  children  are  compelled  to  sit  quietly  in  a 
room,  and  their  young  minds  urged  to  action,  we  take  from 
them  the  noblest  part  of  their  strength,  and  consume  it  in  the 
function  of  thinking,  Thus  growth  is  retarded,  the  limbs 
imperfectly  developed,  the  muscles  weakened,  the  digestion 
becomes  bad,  scrofula  perhaps  appears,  and  then  ensues  a 
great  predominance  of  the  nervous  system.  Any  unequal 
development  of  our  faculties  is  injurious,  and  it  is  certain 
that  mental  exertions  weaken  the  more  they  are  nnaccom- 


vi  INTRODUCTION. 

panied  by  bodily  movements.  It  is  also  certain  that  those 
who,  between  their  mental  occupations,  go  through  suitable  bod- 
ily exercises,  can  work  mentally  much  more  than  those  who  neg- 
lect this  exercise  of  their  bodily  powers. 

"Gymnastics  act  on  the  courage,  and  produce  inde- 
pendence and  presence  of  mind.  No  man  can  possess 
much  courage  whose  chest  is  narrow,  and  whose  lungs  are 
not  fully  developed. 

"Gymnastics  produce  cheerfulness  and  regulate  fancy 
and  imagination.  They  also  diminish  a  predisposition  to 
moral  faults  that  undermine  health  and  bodily  purity." 

Gymnastics  strengthen  the  intellectual  faculties.  Says 
a  distinguished  writer :  "  If  you  wish  to  develop  the  mind 
of  a  pupil,  exercise  his  body ;  make  him  healthy  and  strong 
that  you  may  make  him  prudent  and  reasonable." 

Exercise  assists  the  intellect  by  a  suitable  interruption  to 
mental  labor.  Uninterrupted  mental  exertion  makes  the 
mind  heavy  and  dull,  and  gives  it  a  false  direction. 

The  invigoration  of  the  body  by  exercise  diminishes  the 
craving  of  the  taste  for  sensual  pleasures.  Rousseau  says, 
"  All  sensual  passions  are  found  in  effeminate  bodies,  while 
the  more  they  are  roused  the  less  they  are  satisfied.  A 
weak  body  weakens  also  the  mind." 

A  generous  regard  for  the  common  good,  and  a  willing- 
ness to  make  sacrifices  for  it,  are  most  readily  developed 
in  a  strong  and  healthy  body.  It  is  the  feeble  and  sickly 
who  are  dwelling  with  morbid  solicitude  on  themselves  and 
their  ailments. 

"  The  feelings  of  friendship  and  all  the  generous  sym- 
pathies are  promoted  by  gymnastics  practiced  in  concert 
with  others,  as  also  is  a  love  of  order  and  precision,  and  a 
habit  of  obedience." 

Says  the  great  Hufeland,  "  Give  a  child  sufficient  mus- 
cular motion,  so  that  the  store  of  nervous  strength  may  be 
turned  to  the  muscles  of  volition.  Let  a  child  exercise 
daily  and  often  in  pure  air,  till  fatigue  follows,  and  I  am 
sure  he  will  not  think  of  vicious  practices.  These  are  the 
attendants  of  sedentary  education  in  boarding-schools  and 
other  monastic  establishments,  where  exercise  is  measured 
only  by  half  hours." 


CONTENTS. 


CALISTHENIC  EXERCISES. 

PAGE 

Encouragement  to  Adopt  this  Course  of  Physical  Train- 
ing in  Schools 3 

FIRST   COURSE — SCHOOL-ROOM   EXERCISES. 

Exercises  for  the  Chest  and  Lungs 10 

Exercises  to  Perfect  the  Muscles  of  the  Arms  and 

Hands 14 

Exercises  for  the  Muscles  of  the  Trunk 20 

Exercises  for  the  Feet  and  Legs 28 

SECOND   COURSE — HALL  EXERCISES. 

Construction  of  a  Calisthenic  Hall 39 

Exercises  for  the  Calisthenic  Hall.   Walking,  Skipping, 

Exercise  with  Weights 40 

Exercises  to  cure  Deformities 51 

Water  Cure  Treatment  for  Families 54 


CALISTHENICS  FOR  THE  SCHOOL,  FAMILY, 
AND  HEALTH  ESTABLISHMENTS. 


FIRST  COTJESE— SCHOOL-ROOM  EXERCISES. 

IN  the  first  place,  let  the  teacher  appoint  stations  for  every 
pupil,  and  arrange  the  divisions  and  sections  with  their  lead- 
ers. (See  p.  39  and  40.) 

Next  give  a  lesson  to  the  leaders  of  sections,  that  they 
may  aid  in  superintending  their  several  sections.  This  ar- 
rangement should  always  be  made,  even  when  there  is  no 
separate  room  for  exercise.  A  common  school-room  may 
be  marked  off  into  stations  for  partners  and  sections. 

The  method  should  be  to  go  over  the  first  fifty  exer- 
cises, performing  each  movement  only  once,  so  as  to  learn 
the  method.  The  next  time  all  should  be  performed  twice 
each,  and  done  moderately.  Then  let  one  be  added  each 
day  to  the  number,  till  the  whole  is  completed  as  directed 
in  the  book.  Each  day  let  the  quickness  and  force  be  in- 
creased, till  they  are  done  as  forcibly  and  quickly  as  possible, 
except  those  that  are  directed  to  be  slow  movements,  and 
these  are  to  be  done  with  all  the  force  possible. 

The  teacher  should  caution  the  pupils  that  are  delicate 
not  to  attempt  these  exercises  alone;  and  if  in  any  case 
certain  movements  cause  unpleasant  feelings,  to  omit  them 
until  more  strength  is  gained.  x 

The  pupils  should  dress  loosely,  and  all  their  clothing  be 
suspended  from  the  shoulders  and  not  rest  on  the  hips  at 
all.  Pure  and  cool  air  is  indispensable. 

Sometimes  it  is  the  case  that  certain  diseases  render  cer- 
tain exercises  inexpedient.  In  the  case  of  any  delicate  pu- 


10 


CALISTHENICS. 


pils,  who  are  unfavorably  affected  by  any  of  \hese  exercises, 
the  teacher  should  seek  medical  advice. 

The  teacher  should  select  those  who  have  any  personal 
defects — such  as  projecting  necks,  round  shoulders,  crooked 
backs,  toes  turned  inward,  etc. — and  direct  them  to  addi- 
tional exercises,  to  be  performed  out  of  school,  for  the  cure 
of  such  defects. 


Fig.  I. 


EXERCISES  FOR  THE  CHEST  AND  LUNGS. 
EXERCISE  1. 

LET  all  the  pupils  take  a  given  station,  and  at  such  dis- 
tances that  they  can  throw  out  their  arms  without  touching 
each  other.  Then  let  the  teacher  give  words  of  command 
as  here  indicated. 

Word  of  Command — "  Military  Position !" 

The  directions  here  given  are  the  same  as  those  used  by 
drill-sergeants  in  training  military  men, 
and  therefore  it  is  called  the  Military  Po- 
sition. 

Let  the  heels  be  half  an  inch  apart,  and 
the  feet  turned  out  so  as  to  form  an  angle 
of  sixty  degrees. 

Let  the  knees  be  straight. 

Let  the  shoulders  be  thrown  back,  the 
arms  hang  close  to  the  body,  the  hands 
open  to  the  front,  the  elbows  turned  in 
and  close  to  the  sides. 

Let  the  chest  be  advanced,  and  the 
lower  part  of  the  body  drawn  back. 

Let  the  head  be  erect,  and  the  weight 
of  the  body  be  thrown  onto  the  front  part 
of  the  feet,  as  in  Fig.  1. 

This  position  brings  the  ear,  shoulder, 
hip,  knee,  and  ankle  into  a  line,  as  is  il- 
lustrated in  this  figure. 


EXERCISES  FOR  THE  CHEST  AND  LUNGS.  u 

The  three  next  exercises  have  a  powerful  influence  on  the 
chest  and  lungs.  The  health  and  lives  of  many  young  chil- 
dren are  endangered  by  too  quick  growth.  This  is  owing 
often  to  the  fact  that  the  chest  and  lungs  are  not  sufficiently 
developed.  The  weakness  that  attends  quick  growth  indis- 
poses to  energetic  muscular  action,  and  this,  with  the  con- 
tracted chest,  often  brings  on  consumption.  These  exer- 
cises are  the  most  effective  of  any  in  remedying  this  danger. 
The  writer  has  seen  cases  where,  by  these  and  other  exer- 
cises that  follow  for  the  same  object,  the  waist  has  been 
enlarged  two  and  three  inches,  and  the  width  across  the 
shoulders  increased  from  three  to  five  inches.  Of  course 
the  size  and  action  of  the  lungs  were  greatly  enlarged. 

EXERCISE  2. 
Word  of  Command — "  Lungs  Expansion !" 

Place  the  hands  as  in  Fig.  2. 
Inflate  the  lungs  as  full  as  pos- 
sible, and  retain  the  air  as  long 
as  possible.  During  the  whole 
time  beat  smartly  over  the  lungs, 
on  each  side,  from  the  collar-bone 
downward  to  the  lower  ribs.  Ke- 
peat  the  inflation  twice,  each  time 
holding  the  air  as  long  as  possible, 
and  beating  the  chest  on  the  sides, 
and  not  in  the  middle. 

This  has  great  effect  in  enlarging 
the  chest  and  lungs.  The  reason  is 
that  a  large  portion  of  the  air-cells 
of  the  lungs  are  seldom  filled,  and 
so  become  shrunken.  By  this  ex- 
ercise the  air  is  forced  into  them, 
and  thus  they  are  gradually  enlarged, 
and  come  into  habitual  use. 

Next  let  the  pupils  fill  the  lungs  as  much  as  possible, 
and  then  very  slowly  sing  the  music  scale,  first  rising  and 
then  falling.  Let  the  effort  be  to  sing  as  low  and  as  high 
as  possible,  and  also  to  hold  the  breath  as  long  as  possible. 


12 


CALISTHENICS. 


Use  the  words  Do,  ra,  mi,  etc.  Repeat  this  twice.  Then 
let  them  fill  the  lungs  and  sound  a  single  note  near  the 
middle  of  the  scale  as  long  as  possible.  Repeat  this  twice. 
Let  each  try  to  hold  on  the  longest.  This  exercise  at  once 
cultivates  the  voice  and  strengthens  the  lungs. 


EXERCISE  3. 
Word  of  Command — "  Collar-bone  Extension !" 

Place  the  arms  as  at  Fig.  3,  having  the  hands  open  and 
palms  together.  Then  throw  the  arms  backward  as  far  and 
as  violently  as  possible,  as  at  Fig.  4. 

The  great  point  in  this  exercise  is  to  hold  the  arms  as 
nearly  as  possible  perpendicular  to  the  body.  When  in  this 
position  they  are  thrown  violently  back,  they  stretch  the  col- 
lar-bone and  flatten  the  shoulder-blades.  This  gives  room 
to  the  lungs  in  front,  enlarges  the  chest,  and  tends  to  cure 
round  shoulders. 

Let  this  be  performed  simultaneously  by  teacher  and  pu- 
pils, counting  only  when  throwing  the  arms  backward,  till 
they  have  connted  forty.  The  pupils  must  count  aloud. 


Fig.  8. 


Fig.  4. 


EXERCISES  FOR  THE  CHEST  AND  LUNGS. 


13 


EXERCISE  4. 
Word  of  Command—11  Chest  Extension !" 

Place  the  arms  as  at  Fig.  5,  and  then  draw  them  vio- 
lently into  the  position  at  Fig.  6.  Count  only  when  drawing 
the  arm  back,  to  forty. 

The  object  of  this  is  to  stretch  the  collar-bone  and  flat- 
ten the  shoulder-blades,  and  thus  enlarge  the  chest. 


Fig.  5. 


Fig.S. 


In  cases  where  there  is  a  narrow  and  flat  chest  a  great 
change  will  be  made  by  these  exercises  for  the  lungs.  In 
such  cases,  a  measurement  around  the  chest,  at  the  point  of 
the  shoulders,  and  at  the  pit  of  the  stomach  should  be  made 
at  first,  and  then  repeated  at  the  end  of  two  or  three  months, 
for  the  purpose  of  marking  this  change.  Persons  with  weak 
lungs  and  consumptive  symptoms  often  may  be  cured  by 
these  exercises  performed  in  the  open  air;  but  they  must 
commence  with  caution  and  increase  slowly. 


EXERCISES  TO  PERFECT  THE  MUSCLES  OF  THE 
ARMS  AND  HANDS. 


A  round  and  perfectly  formed  hand  and  arm  are  deemed 
some  of  the  most  attractive  points  of  womanly  beauty.  Al- 
though by  birth  some  must  necessarily  be  without  these  at- 
tractions, yet  multitudes  who  now  are  entirely  destitute  of 
them  might  possess  them  by  proper  cultivation. 

A  course  of  training  that  shall  develop  all  the  muscles  of 
the  hand  and  arm  equally,  tends  to  produce  roundness  of 
outline,  grace  of  movement,  and  purity  and  clearness  of 
skin.  Especially  is  this  the  case  if  all  other  portions  of  the 
muscular  system  are  harmoniously  trained. 


EXERCISE  5. 

Word  of  Command — "  First  Arm  Position :  Arms  Forward !" 

Fig.  7. 


The  exercise  commences  with  stand- 
ing in  the  military  position,  placing  the 
closed  hands  with  the  backs  against  the 
shoulders,  as  in  Fig.  7.  Then,  at  the 
word  "  Anns  Forward !"  throw  them  for- 
ward as  at  Fig.  5,  counting  one.  Then 
draw  them  back  as  at  Fig.  6,  counting 
two,  and  thus  on  to  twelve. 

The  "  First  Arm  Position"  mil  be  fre- 
quently referred  to,  and  should  be  no- 
ticed particularly. 


EXERCISES  FOR  THE  ARMS  AND  HANDS. 


15 


EXERCISE  6. 
Word  of  Command—"  First  Arm  Position :  Arms  Out !" 

fig.  8. 


Place  the  arms  in  the 
First  Arm  Position,  as  at 
Fig.  7. 

Then,  at  the  word  "Anns 
Out  /"  throw  them  out  at  the 
sides,  as  at  Fig.  8. 

Count  one  when  throw- 
ing out  the  arms,  and  so  on 
to  twelve. 


Fig. 


EXERCISE  7. 

Word  of  Command — "  First  Arm  Posi- 
tion :  Arms  Down !" 


Place  the  arms  in  the  First  Arm  Po- 
sition, as  at  Fig.  7. 

Then,  at  the  word  "  Arms  Down !" 
the  arms  are  to  be  thrown  downward, 
as  at  Fig.  9,  keeping  the  hands  closed. 

Count  one  when  throwing  down  the 
arms,  and  so  on  to  tivehe. 
O 


16 


CALISTHENICS. 


EXERCISE  8. 
Words  of  Command — "  First  Arm  Position :  Arms  Up  I" 

Fig.  10. 


Place  the  arms  in  the  first  position 
(Fig.  7).  Then,  at  the  word  "Arms 
Up!"  throw  them  upward  as  at  Fig. 
10,  opening  the  hands.  This  exer- 
cises the  muscles  that  shut  and  open 
the  hand,  as  the  hands  are  to  be  open 
when  up  and  shut  when  down. 

Count  one  when  throwing  up  the 
arms,  and  so  on  to  twelve. 


Fig.  11. 


EXERCISE  9. 

Word  of  Command — "Perpendicular 
Movement !" 

Place  the  arms  and  hands,  as  in 
Fig.  11,  about  six  inches  from  the 
face  and  body,  and  then  change 
places,  putting  the  down  arm  up  and 
the  up  arm  down. 

Throw  the  up  arm  over  the  head, 
and  as  far  back  as  possible. 

Count  one  at  the  first  movement, 
and  so  on  to  twelve. 


EXERCISES  FOR  THE  ARMS  AND  HANDS. 


EXERCISE  10. 
Word  of  Command—"  Arms  Out:  Kolling  Movement !" 

Both  arms  are  to  be  extended  forward  {Fig.  12).  Then 
the  two  hands,  at  the  word  "Rolling  Movement!"  both  at 
once,  are  to  be  turned  first  upward  and  then  downward,  as 
in  Fig.  13. 

The  hand  must  be  turned  as  far  as  possible  both  ways. 
This  exercises  the  muscles  that  roll  the  lower  part  of  the 
arm. 

Count  one  in  turning  the  arm  up,  and  so  on  to  forty. 


Fig.  12. 


Fig.  18. 


In  all  ordinary  uses,  when  the  arm  is  raised  it  should  be 
with  the  palm  down,  as  in  Fig.  13.  When  pointing,  or 
presenting  an  article,  the  arm  should  be  turned  after  it  is 
raised,  with  the  palm  upward.  This  is  indispensable  to  ft 
graceful  use  of  the  hand  and  arm.  f 


18 


CALISTHENICS. 


EXERCISE  11. 
Word  of  Command—"  Shoulder  Whirl  P 


Fig.  14. 


Place  the  right  arm  as  at  Fig. 
14,  and  swing  it  forward  in  a 
circle.  Then  change,  and  swing 
it  backward. 


Be  careful  to   stand  in  the 


Military  Position,  and  make  the  \ 
arm  describe  a  circle. 

Count  one  on  completing  the 
first  circle,  and  so  on  till  twelve 
circles  forward  and  twelve  back- 
ward are  completed.  Then  per- 
form the  same  with  the  left  arm. 
This  exercise  is  very  effective 
in  warming  cold  hands,  as  it  sends 
the  blood  downward. 


Fig.  15. 


EXERCISE  12. 
Word  of  Command—11  Elbow  Whirl  P 

Place  the  elbows  on  the  hips,  and  hold 
them  there.  Then  swing  the  lower  arms 
in  a  circle,  as  at  Fig.  15. 

Swing  them  first  outward,  and  then 
inward,  till  twelve  are  counted  each  way. 


EXERCISES  FOR  THE  ARMS  AND  HANDS. 


Fig.  16. 


hips,  till  twelve  are  counted. 


EXERCISE  13. 
Word  of  Command — "  Wrist  Movements.'* 

Place  the  wrists  on  the  hips,  and 
hold  them  there.  Then  move  them 
around  in  a  circle,  as  in  Fig.  16,  first 
outward  and  then  inward,  till  twelve 
are  counted  each  way. 
'  Up,  Down,  and  Side  Wrist  Movement. 

Place  the  wrists  firmly  on  the  hips, 
with  the  hands  open.  Then,  at  the 
word  "Side!"  move  the  hands  as  far 
as  possible  to  the  right  and  then  to 
the  left,  keeping  the  wrists  firm  on  the 
hips,  till  twelve  are  counted.  Then,  at 
^;  the  word  "  Up  and  Down  /"  move  them 
upward  and  downward  as  far  as  pos- 
sible, still  holding  the  wrists  on  the 


EXERCISE  14. 

Word  of  Command — "  Finger  Exercise !" 
Fig.  17. 

Place  the  fingers  of 
both  hands  as  at  C  in 
Fig.  17,  and  then  rest 
them  on  the  points  of 
the  shoulders.  Then 
throw  both  arms  out, 
as  is  seen  on  the  right 
side  of  Fig.  17,  spread- 
ing thejingers  as  far  as 
possible.  The  fingers 
are  to  be  brought  to- 
gether  on  every  return 
to  the  shoulders. 

Count  only  on  throw- 
ing out  the  arms,  to 
twenty. 


EXERCISES  FOR  THE  MUSCLES  OF  THE  TRUNK. 

The  proper  and  equal  exercise  of  the  muscles  of  the  trunk 
has  more  direct  and  favorable  influence  on  health  than 
that  of  any  other.  This  is  especially  true  of  women.  The 
exercises  that  follow  all  tend  to  produce  the  erect  position 
of  the  spine,  to  strengthen  the  abdominal  muscles,  and  thus 
sustain  and  exercise  the  internal  organs.  They  also  tend 
to  give  an  easy  and  graceful  movement  of  the  head  and 
body,  and  to  remedy  all  bad  positions  and  distortions  of 
the  neck,  shoulders,  and  back. 

EXERCISE  15. 
Kepeat  the  " Lungs  Expansion"  as  at  Exercise  2. 


EXEBCISE  16. 

Word  of  Command—11  Arms  Back  P 
Fig.  18.  Fig.  19. 


Place  the  arms  as  at  Fig.  18,  and 
at  the  word  "Arms  Back!"  throw 
them  behind,  as  at  Fig.  19. 

Count  only  when  throwing  them  / 
backward,  to  twenty. 


EXERCISES  FOR  THE  MUSCLES  OF  THE  TRUNK.        21 


EXERCISE  17. 
Word  of  Command—"  Back  Curve :  Head  Forward !" 


Fiy.  20. 


Place  the  knuckles  of  the  closed 
hands  firmly  at  the  Fig.  21. 

small  of  the  back,  as 
in  Fig.  20.  Then 
throw  the  head  for- 
ward, as  at  Fiy.  21. 
Then  throw  the  body 
back  as  far  as  pos- 
sible, as  if  trying  to 
make  the  head  and 
heels  meet. 


Count  only  when  \ 
iro  wincr     t.hfi     hodv     ' 


backward,  to  twelve.  It  is  very  useful, 
and  is  to  be  performed  slowly,  but  with 
great  force. 


EXERCISE  18. 

Word  of  Command— "  Side 
Swing  1" 

Place  the  body  as  at  Fig.  22. 
Then  reverse  the  position,  bend- 
ing the  body  the  other  way,  and 
moving  the  upward  hand  down, 
and  the  downward  hand  up. 

Count  one  at  the  first  move- 
ment, and  so  on  to  forty. 


22 


CALISTHENICS. 


EXERCISE  19. 
Word  of  Command — "  Side  Neck  Movement !" 

Fig.  23. 


Place  the  head  as  at  Fig.  23,  and 
then  throw  it  on  to  the  other  side  in  the 
same  position. 

Count  one  at  the  beginning,  and  so 
on  to  six.  This  should  be  performed 
slowly. 


Fig.  24 


EXERCISE  20. 
Word  of  Command—"  Side  Twist !" 


Clasp  the  hands,  interlacing  the  fin- 
gers as  in  Fig.  24.  Then  throw  the  arms 
as  far  behind  as  possible,  and  twist  the 
body  back  as  far  as  possible.  The  face 
and  feet  to  be  kept  forward. 

Count  one  at  the  first  turn,  and  so  on 
to  forty.  This  is  a  very  important  ex- 
ercise in  strengthening  the  abdominal 
muscles.  It  should  be  performed  with 
great  force,  but  not  fast. 


EXERCISES  FOR  THE  MUSCLES  OF  THE  TRUNK.       23 

EXERCISE  21. 

Word  of  Command — "  Oblique  Neck  Movement !" 

Fig.  25. 


Bend  the  head  jforwarc?  and  side- 
wise  to  the  right,  and  then  forward 
and  sidewise  to  the  kft,  as  in  Fig.  25. 

Count  one,  and  so  on  to  six.  This 
should  be  done  slowly,  but  the  neck 
should  be  stretched  as  far  as  possible. 


EXERCISE  22. 
Word  of  Command—"  Arm  Thrust  !w 

Fig.  26. 


Place  the  arms  as  in  Fig.  26. 
Then  alternately  throw  out  the 
bent  arm,  and  draw  back  the 
straight  arm  with  great  force. 

Count  to  forty,  and  let  the 
— :  movement  be  quick. 


24 


CALISTHENICS. 


EXERCISE  23. 
Word  of  Command—  "Back  Oblique  Neck  Movement !" 

Fig.  27. 

Turn  the  head  to  the  right  side- 
wise  and  backward,  as  at  Fig.  27,  as 
if  trying  to  look  at  the  heels.  Then 
turn  it  to  the  left  sidewise  and  back- 
ward. 

Count  to  six.  Let  the  movement 
be  slow,  but  stretch  the  muscles  as 
much  as  possible. 


EXERCISE  24. 
Word  of  Command—  "Forward  Spine  Exercise!" 

Raise    the    arms    and 

'  28-  throw  the  body  back,  as 

in  Fig.  28,  having  the 
hands  open,  and  bending 
back  as  far  as  possible. 
Then  throw  the  arms  and 
body  forward,  as  in  Fig. 
29,  keeping  the  knees 
straight. 

Fig.  29. 


EXERCISES  FOR  THE  MUSCLES  OF  THE  TRUNK.       25 

This  should  be  done  slowly,  but  with  all  possible  force, 
trying  to  touch  the  floor  with  the  fingers. 

Count  only  when  stooping  forward,  to  twenty. 

This  is  a  most  effective  exercise  in  remedying  curvature 
of  the  spine,  as  well  as  in  preventing  it. 


Fig.  30. 


EXERCISE  25. 
Word  of  Command—"  Body  Twist !" 

Place  the  body  and  arms  as  at  Fig.  30, 
and  then  twist  the  head,  arms,  and  body  as 
far  to  the  right  as  possible,  and  then  as  far 
to  the  left  as  possible,  moving  moderately. 

Count  one  on  turning  to  the  right,  two 
to  the  left,  and  so  on  to  twenty. 


EXERCISE  26. 
Word  of  Command — "  Backward  Spine 


Exercise !" 


Fig.  81. 


Stoop  the  body  forward  a  little,  let- 
ting the  arms  hang,  and  closing  the 
hands.  Then  throw  the  arms  and 
body,  as  in  Fig.  31,  with  the  greatest 
force  possible,  as  if  striving  to  touch 
the  floor  behind  with  the  hands. 

Count  only  when  throwing  the  body 
backward,  to  twelve.  Move  slowly,  but 
with  great  force. 


26 


CALISTHENICS. 


EXERCISE  27. 

Word  of  Command — "Body  Twist  Forward!'* 
Fig.  32. 


Fig.  33. 


Place  the  hands  as  in  Fig.  32,  then 
stoop  forward  and  turn  the  neck  and  body 
as  far  to  the  right  as  possible.  Then  turn 
the  neck  and  body  as  far  to  the  left  as  pos- 
sible, still  stooping,  as  at  Fig.  33.  Count 
one  when  commencing  the  movement,  and 
so  on  to  twelve.  Move  moderately. 


EXERCISE  28. 

Word  of  Command—11  Body  Twist  Back- 
ward !" 

Place  the  arms  on  the  hips,  as  in  Fig. 
34,  and  then  bend  backward  as  far  as  pos- 
sible. Then  turn  the  head  and  neck  as 
far  as  possible,  first  to  the  right  and  then 
to  the  left,  moving  moderately. 

Count  one  when  commencing  the  move- 
ment, and  so  on  to  twelve. 


EXERCISES  FOR  THE  MUSCLES  OF  THE  TRUNK.       27 


EXERCISE  29. 
Word  of  Command—"  Side  Stoop !" 


Fig.  85. 


Place  the  body  as  at  Fig.  35, 
striving  to  touch  the  floor  with  the 
hand,  yet  keeping  the  knees  straight. 
Then  stoop  to  the  other  side  in  the 
same  manner. 

Count  one  at  commencing,  and 
so  on  to  twenty. 


Fig. 


EXERCISE  30. 

Word  of  Command — "  Oblique  Spine 
Exercise !" 

Throw  back  the  body  and  raise 
the  right  arm,  as  in  Fig.  36.  Then 
throw  the  body  forward,  as  in  Fig. 
29  of  the  "Forward  Spine  Exercise," 

and  try  to  touch  the  floor  with 

the  right  arm.     Let  the  other 

arm  hang  by  the  side.     Then 

raise  the  left  arm,  and  throw  the 

body  forward  as  before,  and  try 

to  touch  the  floor  with  the  left 

arm,  while  the  other  arm  hangs 

by  the  side. 

Before  throwing  the  arm  up 

throw  it  backward,  and  bring  it 

upward  so  as  nearly  to  describe 

a  circle. 

Count  one  when  bending  for- 
ward,  two  when  bending  the 

second  time,  and  so  on  to  twenty. 

This  is  a  very  important  exer- 


EXERCISES  FOR  THE  FEET  AND  LEGS. 

THE  most  important  exercises  for  the  feet  are  what  are 
called  the  "Jive  positions"  The  chief  object  of  this  exer- 
cise is  to  give  strength,  elasticity,  and  correct  movement  to  thfc 
feet. 

In  the  first  attempts  the  toes  should  not  be  turned  out 
more  than  Avill  admit  of  holding  the  body  steadily.  The» 
pupil  should  aim  at  the  position,  but  few  will  be  able  to  per- 
form them  exactly  according  to  directions.  But  all  attempts 
are  favorable  to  the  muscular  training  of  the  feet. 

In  all  these  positions  the  body  must  be  kept  perfectly 
erect,  the  shoulders  thrown  back,  the  chest  advanced,  the 
elbows  curved  out  from  the  sides,  while  the  thumb  and  fin- 
gers should  slightly  catch  the  dress.  See  Fig.  37. 

These  exercises  are  indispensable  as  a  preparation  for 
easy  and  elegant  walking. 


Fig.  ST. 


EXERCISE  31. 

Word  of  Command—11  First  Position : 
Sink!" 

Place  the  heels  together,  and  throw 
the  toes  back  so  as  to  form  a  straight 
line,  as  at  Fig.  37  and  Fig.  38.  At 
the  word  "  Sink !"  the  pupil  must 
bend  the  knees  as  much  as  possible 
six  times,  counting  each  time. 


Fig. 


EXERCISES  FOR  THE  FEET  AND  LEGS. 


29 


EXERCISE  32. 
Word  of  Command — "Position  Second :  Sink !" 

This  position  is  formed  by 
moving  the  right  foot  sidewise 
from  the  first  position,  about  the 
distance  of  the  length  of  the  foot 
from  the  heel  of  the  left  foot,  as 
at  Figs.  39  and  40.  Then  the  left 
foot  must  be  drawn  to  the  heel 
of  the  right  foot.  At  the  word 
"  Sink !"  the  pupil  must  bend  the 
knees  as  much  as  possible  six 
times. 

Then  exercise  the  left  foot  in 
the  same  way.  In  performing 
this  the  instep  of  the  foot  that  is 
extended  should  be  curved,  while 
the  heel  is  raised  and  the  toe 
alone  touches  the  floor.  The  toe 
should  be  turned  back  as  much  as 
possible. 

Fig.  41. 
Fig.  40. 


EXERCISE  33. 
Word  of  Com.—"  Third  Position : 

Sink !" 

Place  the  feet  in  the  "Second 
Position,"  the  right  foot  extended. 
Then  draw  the  heel  of  the  right  foot 
to  the  ankle  of  the  left  foot,  and  rest 
it  on  the  floor,  as  at  Figs.  41  and  42. 
At  the  word  "  Sink !"  the  knees  must 
be  bent  as  much  as  possible  six  times. 
Next  extend  the  left  foot,  and  exer- 
cise it  in  the  same  way.  pv#.  42. 
Keep  the  toes  out  as 
much  as  possible,  and 
the  instep  curved. 


80 


CALISTHENICS. 


EXERCISE  34. 

Word  of  Command*—"  Fourth  Position :  Sink !" 

Fig.  48. 

Take  the  "  Third  Position,"  and 
then  move  the  right  foot  forward 
about  its  own  length,  keeping  the 
toe  back  and  the  heel  forward  as  far 
as  possible.  At  the  word  "  Sink !" 
the  knees  must  be  bent  as  much  as  , 
possible  six  times. 

Practice    this    with    both    feet,  f 
See  Figs,  43  and  44. 


EXERCISE  35. 

Word  of  Command—  "Fifth   Posi- 
tion !" 

Fig.  44. 


Fig.  45. 


Take  the  "First  Position,"  and 
then  draw  the  heel  of  the  right  foot 
so  that  it  shall,  as  nearly  as  possible, 
touch  the  toes  of  the  left  foot,  as  in 
Figs.  45  and  46. 

When  in  this  position  bend  the 
knees  as  much  as  possible  six  times. 
After  practicing  these  positions  as 
here  directed,  let  them  be  performed 
in  succession,  first  with  the  right,  and 
then  the  left  foot,  counting  one  to  each 
^.  movement,  and  so  on  to  six. 

The  First  and  Fifth  Po- 
sitions must  be  practiced  a 
great  deal  by  those  whose 
toes  are  turned  too  much 
inward. 


Fig.  46. 


EXERCISES  FOE  THE  FEET  AND  LEGS. 


31 


Place 
as  in  Fig.  47.  Rise 
on  the  toes,  and  at 
the  same  time  lift 
the  arms  till  the 
backs  of  the  hands 
meet  over  the  head. 
Then  sink  on  to  the 
heels,  and  let  the 
arms  fall  to  the 
sides. 

Count  only  on 
raising  the  arms,  to 
twenty. 


Fig.  48. 


EXERCISE  36. 

Word  of  Command — "  Semicircles !" 

Fig.  47. 
the   arms  „- 


EXERCISE  37. 

Word  of  Command — "Upward  Move- 
ment !" 

Stand  in  the  walking  position. 
Then  rise  on  the  toes,  and  raise  the 
arms  as  in  Fig.  48.  Repeat  this  six 
times. 

Next  rise  on  the  toes  of  the  left 
foot  and  raise  the  right  arm,  and 
then  on  the  toes  of  the  right  foot 
and  raise  the  left  arm,  and  thus  al- 
ternately six  times, 
P 


32 


CALISTHENICS. 


EXERCISE  38. 
Word  of  Command — "  Sidewise  Movement !" 

Fiy.  49. 


Place  the  body  and  limbs 
as  in  Fig.  49,  leaning  to  the 
kft.  Then  change  the  feet, 
and  throw  them  into  the 
same  position,  leaning  to 
the  right. 

Count  one  at  the  first 
movement,  and  so  on  to 
twelve. 


Fig.  50. 


EXERCISE  39. 

Word  of  Command — "  Downward 
Movement !" 

Place  the  hands  on  the  hips,  rise 
on  the  toes,  and  then  sink  downward, 
standing  on  the  toes,  as  in  Fig.  50. 
Then  rise,  and  stand  with  the  foot 
flat  on  the  floor. 

Count  one  at  the  first  movement, 
and  so  on  to  twelve. 


EXERCISES  FOR  THE  FEET  AND  LEGS. 


33 


Fig.  51. 


EXERCISE  40. 
Word  of  Command—"  Low  Sink!" 


Place  the  hands  on  the  hips,  stand 
on  the  toes,  and  sink,  as  in  Fig.  51. 

Count  only  when  sinking,  to  twelve. 

This  must  at  first  be  practiced  with 
the  feet  flat  on  the  floor. 


EXERCISE  41. 

Word  of  Command—"  Side  Stretch !" 
Pig.  5i>. 


Place  the  hands  on  the 
hips,  bend  the  body  as  far 
as  possible  to  the  right,  and 
straighten  the  left  leg.  Re- 
verse the  movement,  and 
bend  to  the  left,  and  straight- 
en the  right  leg,  as  at  Fig.  52. 

Count  one  at  the  first  move- 
ment, and  so  on  to  twelve. 


34 


CALISTHENICS. 


EXERCISE  42. 
Word  of  Command-**-"  Forward  Reach !" 


Place  the  hands  on  the  hips, 
And  throw  the  body  as  far  for- 
ward as  possible,  as  at  Fig.  53, 
first  on  the  right  and  then  on 
/he  left  foot. 

Count  one  at  the  first  move- 
,  and  so  on  to  twelve. 


Fig.  50. 


Fig.  64. 


EXERCISE  43. 

Word  of  Command — "  Side 
Beach !" 


Throw  the  body  and 
stretch  the  right  arm  and 
right  leg  as  far  as  possible 
to  the  right.  Reverse  the 
movement,  and  stretch 
them  to  the  left,  as  at 
Fig.  54. 

Count  one  at  the  first 
movement,  and  so  on  to 
twelve. 


EXERCISES  FOR  THE  FEET  AND  LEGS. 


35 


The  following  exercises  are  needed  to  complete  the  series. 
They  may  at  first  appear  more  suitable  for  boys  than  for 
girls. 

But  it  will  be  found  that  girls  are  so  impeded  by  their 
dress,  especially  if  it  be  long,  that  one  half  of  what  is  done 
by  the  boys  fully  secures  an  equal  amount  of  exertion. 

These  exercises,  therefore,  may  be  reduced  one  half  or 
more  for  the  girls,  and  yet  give  equal  exercise  to  the  muscles. 

EXERCISE  44. 

Word  of  Command — "  Up  Stairs  Movement !" 
Fig.  55. 

Hands  on  the  hips.  Raise  the 
right  and  then  the  left  knee  al- 
ternately, as  in  Fig.  55. 

Count  one,  and  so  on  to  twelve. 


EXERCISE  45. 

Word  of  Command — "  Knee 
Bend!" 
Fig.  56. 


Hands  on  the  hips.  Raise  the 
right  and  then  the  left  foot  alternate- 
ly, till  the  heel  presses  the  thigh,  as 
at  Fig.  56.  % 

Count  one,  and  so  on  to  twelve. 


36 


CALISTHENICS. 


EXERCISE  46. 
Word  of  Command—11  Front  Angle !" 


Hands  on  the  hips.  Raise 
the  right  and  left  foot  altern- 
ately, as  at  Fig.  57,  counting 
to  twelve. 


Fig.  58. 


Fig.  5T. 


EXERCISE  47. 

Word  of  Command—1''  Side 
Angle!" 


Hands  on  the  hips.  Raise 
the  right  and  left  leg  altern- 
ately, as  in  Fig.  58,  count- 
ing to  twelve. 


EXERCISES  FOR  THE  FEET  AND  LEGS. 


37 


EXERCISE  48. 

Word  of  Command—11  Back  Movement !" 
Fig.  59. 


EXERCISE  49. 

Word  of  Command — 

"Oblique  Movement!" 

Raise  the  right  and  left 
leg  alternately,  and  then 
throw  the  foot  out  ob- 
liquely, as  at  Fig.  60. 

Count  to  twelve. 


Raise  the  right  and  left  knee 
alternately  as  high  as  the  hips, 
and  then  throw  it  backward,  as 
at  Fig.  59.  Count  to  twelve. 


Fig.  60. 


38 


CALISTHENICS. 


EXERCISE  50. 
Word  of  Command — "  Cross  Movement !" 


Fig.  61. 


Throw  the  right  leg  alternate- 
ly across  the  other  in  front,  as  in 
Fig.  61.  Then  throw  it  across 
behind  in  the  same  way.  Repeat 
the  same  with  the  left  leg. 

Count  one  to  the  front  move- 
ment, two  to  the  backward  move- 
ment, and  so  on  to  twenty.  Throw 
the  limb  as  far  as  possible  across 
the  one  supporting  the  body,  both 
in  front  and  behind. 


Then  Exercises  61  and  62,  on  p.  48  and  49,  should  fol- 
low. These  two  are  among  the  most  important. 

Great  care  must  be  taken,  in  all  cases,  that  the  head  be 
held  erect  in  all  the  standing  exercises. 


SECOND  COUBSE— HALL  EXERCISES. 

CONSTRUCTION   OF  A  CALISTHENIC  HALL. 
Pig.  62. 


s\\\\\\\ 


Fig.  62  repre- 
sents aCalisthen- 
ic  Hall  on  the 
scale  of  twenty 
feet  to  an  inch. 
Around  the  out- 
er portion  is  a 
walking-path. 
The  dots  repre- 
sent stations  for 
the  pupils  while 
exercising.  They 
are  to  be  made 
of  bits  of  black 
walnut  four  inch- 
es square,  inlaid. 
They  are  to  be 
five  feet  distant, 
and  arranged  as 
in  the  drawing. 
Every  pupil  is  to 
have  her  appoint- 
ed station,  so  as 
to  have  no  con- 
fusion in  arrang- 
ing for  exercises. 


CALISTHENICS. 


WALKING-PATH. 

In  a  properly  constructed  Calisthenic  Hall  there 
should  be  a  walking-path  on  one  or  both  of  the 
longest  sides  of  the  room,  or  entirely  around  the 
room.  It  should  be  made  of  alternate  boards  of 
white  pine  and  black  oak,  forming  a  path,  as  illus- 
trated by  this  drawing  (Fig.  63).  The  oblique  boards 
are  to  be  at  angles  of  thirty  degrees  with  the  mid- 
dle line,  so  that  they  form  sixty  degrees  with  each 
other.  The  middle  line  should  be  black  oak  half 
an  inch  wide.  The  oblique  boards  should  be  three 
inches  wide.  The  path  should  be  two  feet  wide. 

Around  the  wall  of  the  whole  room  should  be 
seats.  One  portion  of  these  seats  should  have  lids 
in  which  to  place  the  weights  used. 

Every  pupil  should  make  two  oblong  bags,  six 
inches  wide  and  from  eight  to  twelve  inches  long, 
of  unbleached  cotton.  These  should  be  filled  with 
corn,  but  not  stuffed  so  as  to  be  stiff.  At  one  end 
of  the  hall  should  be  two  or  three  sets  of  perpen- 
dicular bars  as  described  at  page  51. 

EXERCISES   FOR   THE   CALISTHENIC   HALL. 

Let  the  tops  of  the  windows  always  be  down  during  ex- 
ercise, for  it  is  better  not  to  exercise  at  all  than  to  do  it  in 
impure  air.  All  must  be  dressed  loosely. 

Let  every  pupil  have  a  partner.  Let  the  partners  be 
named  numbers  one  and  numbers  two. 

If  there  are  boys  and  girls,  let  the  boys  be  numbers  one  and 
the  girls  numbers  two. 

Let  these  all  be  arranged  in  four  divisions,  placing  the 
tallest  in  the  first  division  and  the  smallest  in  the  fourth 
division,  and  the  medium  sizes  in  the  second  and  third 
divisions. 

Let  each  division  have  two  leaders,  one  for  the  numbers 
one  and  the  other  for  the  numbers  two  of  that  division.  These 
are  to  be  called  the  First  or  Second,  Third  or  Fourth  Divis- 
ion Leaders. 

All  the  numbers  one  are  called  First  Section  of  each  divis- 


Fig.  68. 

\ 

\ 

\ 
\ 
\ 
\ 
\ 
\ 
\ 
\ 

\ 
\ 


EXERCISES  FOR  THE  CALISTHENIC  HALL.  41 

ion,  and  numbers  two  are  called  the  Second  Section.  In 
each  division  the  partners  are  called  couples,  and  are  num- 
bered first  and  second  and  third  couples,  and  so  on. 

Of  the  several  division  leaders,  the  numbers  one  are  to 
have  charge  of  section  one,  and  numbers  two  of  section  two 
of  the  divisions  which  they  lead. 

Each  division  is  to  have  its  quarter  of  the  hall,  and  all 
the  members  of  it  are  to  have  one  of  the  stations  marked  on 
the  floor  in  that  quarter.  Thus  there  are  Divisions,  Sections, 
Couples,  leaders,  and  Partners  Number  One  and  Number  Two. 

The  classes  are  to  form  and  pass  into  the  Calisthenic 
Hall  in  order,  the  leaders  each  at  the  head  of  their  sections. 
In  performing  the  walking  exercise  they  are  to  step  out  to 
notice  the  performance  of  their  section.  In  other  exercises 
the  two  leaders  of  each  division  are  to  place  themselves  in 
front  of  their  sections,  to  set  an  example  and  superintend 
the  exercises. 

The  teacher  having  charge  of  the  Health  Department  will 
have  the  care  of  the  training  of  the  Division  Leaders.  In 
return,  these  leaders  will  train  the  sections  committed  to 
them  in  like  manner. 

In  commencing  the  exercises  with  new  pupils  the  first  aim 
should  be  to  have  them  perform  the  movements  exactly  right. 
The  second  aim  should  be  to  have  the  exercises  performed 
with  great  force  and  energy  of  will.  The  more  vigorous  the 
movements  the  more  benefit  is  secured.  But  great  care 
must  be  taken  not  to  proceed  too  fast,  or  do  too  much  at 
first.  There  will  be  great  diversities  in  strength  among  the 
pupils,  and  the  teachers  must  take  care  that  the  delicate 
ones  are  not  tempted  to  go  beyond  their  strength  by  those 
more  vigorous.  Some  of  the  exercises  must  always  be 
slow. 


EXERCISE  51. 
Standing  and  Walking. 

The  pupils  should  form  in  division  before  entering  the 
hall,  as  directed  above,  and  then  the  first  should  be  a  walk- 
ing exercise  around  the  walking-path. 


42 


CALISTHENICS. 


The  sections  should  walk  in  single  file.  The  leaders 
should  walk  on  the  inside  of  the  path,  and  notice  the  walk 
of  each  of  their  section,  in  order  to  correct  all  defects. 

Standing  Exercise. 

There  are  few  things  which  more  agreeably  influence 
the  appearance  than  the  manner  of 
standing  and  walking.  A  great  major- 
ity both  of  men  and  women  in  this  na- 
tion stand  in  an  unnatural  and  inele- 
gant posture ;  while  the  accomplish- 
ment of  a  light,  graceful,  and  easy  walk 
is  as  rare  as  it  is  beautiful.  In  some 
countries  of  Europe  the  art  of  walk- 
ing with  ease  and  elegance  is  much 
cultivated  and  esteemed,  and  in  such 
countries  the  women  are  celebrated 
for  their  grace  of  person  and  move- 
ment. 

The  main  object  in  the  standing  po- 
sition is  to  place  the  body  in  such  a  po- 
sition as  that  every  muscle  and  limb  is  in 
its  natural  attitude.  Thus  every  move- 
ment becomes  both  easy  and  natural,  except  when  the  body 
is  distorted  or  misfonned. 

Walking  Exercise. 

This  is  the  same  as  the  military  position,  except  that  the 
arms  are  to  be  allowed  to  hang  easily  at  the  sides.  The 
elbow  is  to  be  turned  out  a  little  from  the  sides,  so  as  to 
give  a  slight  curve  to  the  arm.  The  fingers  are  to  hang 
loosely  and  easily.  See  Fig.  64. 

First.  Take  the  lualking  position,  throwing  the  weight  of 
the  body  on  to  the  front  part  of  the  feet. 

Second.  Extend  the  left  foot,  having  the  knee  straight  and 
foot  turned  out,  the  same  as  when  standing,  and  the  toe  bent 
down  by  curving  the  instep  a  little,  the  same  as  at  Fig.  65. 
on  the  following  page.  The  body  may  be  steadied  by  touch- 
ing the  floor  slightly  with  the  toes. 

Third.    Set  the   foot  down  gently,   keeping   the   knee 


EXERCISES  FOR  THE  CALISTHENIC  HALL. 


43 


straight,  and  then  throw  the  weight  on 
to  the  foot  so  that  the  pressure  shall 
come  first  on  the  ball  of  the  little  toe. 

Fourth.  Set  the  foot  down  so  that  it 
will  be  in  a  straight  line  with  the 
point  from  which  it  is  moved. 

Set  the  right  foot  forward  in  the 


Fig.  65. 


Fig.  66. 


Left. 


Left. 


Right, 


Right, 


same  manner, 
and  each  pupil 
say  "left"  or 
"  right"  as  the 
foot  is  set  down. 
The  distance 
of  the  steps  apart 
must  be  about  that 
of  the  length  of  ' 
the  foot. 

Here  is  a  draw-  / 
representing 


footsteps 


Standing  • 
position. 

walking-path  {Fig.  66). 

In  a  quickened  step,  the  body  is  to 
be  thrown  more  forward. 
The  following  are  the  most  common  defects  in  walking : 
First.  Wrong  positions  of  the  body,  such  as  the  neck  pro- 
jecting, the  back  crooked,  the  arms  drawn  back  or  placed 
close  to  the  sides,  the  feet  turned  either  too  much  out  or 
too  much  in.    Any  of  these  positions  prevent  a  natural  and 
graceful  walk. 

Second.  A  method  of  setting  the  feet  too  far  apart.  This 
makes  what  is  called  a  wiggling  gait. 

Third.  Turning  in  the  toes  too  much.  This  makes  what 
is  called  the  cow  walk. 

Fourth.  A  habit  of  inclining  the  body  toward  the  foot  that 
is  set  down,  instead  of  keeping  it  in  a  steady  and  upright 
position.  This  makes  a  waddling  gait. 

Fifth.  A  habit  of  lifting  and  bending  the  knees,  instead 
of  keeping  the  limbs  straight.  This  makes  what  is  called 
the  up-stairs  walk. 

Sixth.  A  method  of  walking  without  lifting  the  feet. 
This  makes  a  shuffling  gait. 


CALISTHENICS. 


Seventh.  Setting  the  foot  down  flat  on  the  heel  first.  This 
prevents  all  grace  and  elasticity.  For  this  reason  no  one 
can  walk  gracefully  with  heels  on  the  shoes.  Neither  can 
any  one  walk  gracefully  who  cramps  the  muscles  with  tight 
shoes. 

The  pupil  should  be  made  to  imitate  these  faults  till  they 
are  understood.  They  should  march  to  music,  singing  ap- 
propriate tunes  and  words.  This  tends  to  strengthen  the 
lungs. 


EXERCISE  52. 
Skipping  Exercise. 

The  pupils  should  next  learn  to  skip  on  the  toes — at  first 
very  slowly,  afterward  to  quick  music. 


EXERCISE  53. 

Exercise  with  Weights. 

Word  of  Command— "Take  Weights!" 


Fig.  67. 


After  the  walking  and  skipping  exer- 
cise, the  boxes  should  be  opened,  and 
the  pupils  march  in  order,  and  take  the 
weights,  one  in  each  hand.  When  all 
are  thus  furnished,  they  should  march 
to  music  at  the  discretion  of  the  teacher. 


EXERCISES  FOR  THE  CALISTHENIC  HALL. 
Pig.  68. 


45 


EXERCISE  54. 

Word  of   Command — 

"Weights  Out!" 

Let  the  pupils  carry 
the  weights  as  at  Fig. 
68,  inarching  to  music. 


Fig.  69. 


EXERCISE  55. 
Word  of  Command—"  Weights  Up !" 

Let  the  weights  be  carried  as  at  Fig. 
',  still  marching  to  music. 


46 


CALISTHENICS. 


Fig.  70. 


EXEECISE  56. 

Word  of  Command—"  Weights 
Balancing!" 

Let  the  pupils  keep  time  by 
changing  the  weights  up  and 
down  as  the  teacher  says  "  left 
up!  right  up!"  This  should 
keep  time  with  the  music. 


Fig.  71. 


EXERCISE  57. 

Word  of  Command — "  Weights  on  the 
Head!" 

Here  both  the  weights  are  to  be 
crossed  on  the  head,  and  the  military 
position  of  the  arms  and  body  taken. 
Thus  they  are  first  to  march  to  mu- 
sic, and  when  well  trained  they  are 
to  skip  to  music  with  the  weights  on 
the  head.  In  skipping,  the  arms  are 
to  be  held  in  the  walking  position. 


EXERCISES  FOR  THE  CALISTHENIC  HALL.          4*7 

EXERCISE  58 
Word  of  Command — "  Form  Lines !" 

Here  the  numbers  1  are  to  form  a  line  and  numbers  2 
another,  to  face,  and  at  the  distance  of  four  or  five  yards. 

Fig.  72.  Fty.  78. 


Then  they  are  each  to  take  one  weight  and  toss  it  with 
the  right  hand,  and  receive  another  with  the  left.  Then 
they  are  to  toss  with  the  left,  and  receive  with  the  right. 

At  the  close  of  this  they  are  to  march  to  music  and  place 
the  weights  in  the  boxes. 


EXERCISE  59. 
Word  of  Command — "  Form  Divisions !" 

After  replacing  the  weights  let  the  divisions  and  sections 
be  formed  in  regular  order  preparatory  to  marching.  Let 
the  partners  stand  side  by  side,  number  one  being  at  the 
right  hand  of  number  two,  their  arms  hanging  by  their 
sides. 

Q 


48 


CALISTHENICS. 


EXERCISE  GO. 

Word  of  Command — "  Joiii  Arms :  March !" 
Fig.  T4. 


Let  number  one  take  with  the 
left  hand  the  right  hand  of  num- 
ber two  (which  will  be  next  him), 
and  place  it  in  his  own  right 
hand,  and  hold  it  while  he  puts 
his  left  arm  forward. 

Then  let  him  draw  the  hand 
he  holds  into  the  position  seen 
in  Fig.  74.  Then  the  marching 
to  music  follows. 

This  is  a  graceful  mode  of 
placing  a  lady's  hand  in  the  arm 
of  a  gentleman. 


EXERCISE  61. 

Word  of  Command — 

"  See-Saw!" 

Let  Numbers  1  take 
the  hands  of  Numbers 
2  so  that  the  anus  will 
cross,  and  the  right 
hand  of  one  will  join 
the  right  of  the  other, 
and  the  left  hands  also 
unite,  as  in  Fig.  75. 
Then  let  each  pull  the 
other  as  far  as  possible 
to  the  right,  and  then 
to  the  left,  at  each 
movement  counting 
from  one  to  forty. 


Fig.  T5. 


EXERCISES  FOB  THE  CALISTHENIC  HALL. 


49 


EXERCISE  62. 
Word  of  Command — "  Double  Stretching !" 

Fig.  76.  Numbers  1  take 

the  hands  of 
Numbers  2,  plac- 
ing the  toes  at 
the  heels,  as  in 
Fig.  76.  Then 
the  forward  one 
must  try  to  throw 
back  the  head, 
project  the  chest, 
and  curve  in- 
ward the  back 
as  much  as  possi- 
ble. The  one  be- 
hind must  stand 
firmly  while  the 
other  rises  and 
then  falls  forward  six  times.  Then  let  them  change  places, 
and  repeat  the  exercise.  It  should  be  the  effort  of  the  for- 
ward one  to  throw  back  the  head  and  project  the  chest  and 
abdomen  as  much  as  possible— far  more  than  the  drawing 
shows. 

After  these  exercises,  at  the  word  "Salute  Partners!" 
they  are  to  courtesy  or  bow  to  their  several  partners,  as  here 
directed. 

Mode  of  Bowing. 

The  boy  is  to  stand  in  the  walking  position,  and  then 
bend  his  body  toward  the  one  he  salutes  till  his  head  is 
about  as  low  as  his  elbows  are  when  standing  upright. 

Mode  of  Courtesying. 

Stand  in  the  walking  position. 
Slide  the  right  foot  a  little  to  the  right. 
Draw  the  left  foot  a  little  behind,  slightly  resting  it  on 
the  toe. 


50  CALISTHENICS. 

Sink  on  the  right  foot,  and  at  the  moment  of  rising  throw 
a  part  of  the  weight  onto  the  left  foot,  but  return  the  full 
weight  to  the  right  foot  when  risen.  In  ordinary  cases,  a 
slight  sinking  on  one  foot  is  sufficient  without  any  prepara- 
tory movement. 

Practice  the  same  with  the  other  foot. 

Then  the  pupils  are  to  disperse  to  their  several  appointed 
stations,  and  go  through  with  the  " School-Room  Exercises" 
The  leaders  are  to  superintend  and  set  the  example,  stand- 
ing in  front  of  their  sections. 

Then  the  divisions  are  to  form  the  couples  so  as  to  join 
arms,  as  directed  on  p.  40  and  48,  and  thus  return  to  the 
school-room. 


EXERCISES  TO  CURE  DEFORMITIES  AND  CER- 
TAIN  DISEASES. 

THERE  is  no  doubt  that  most  of  the  deformities  con- 
sequent on  bad  habits  during  growth,  may  be  entirely  rem- 
edied. 

The  author  of  this  work  has  known  of  multitudes  of  cases 
in  which  curvature  of  the  spine,  distortion  of  limbs,  and 
other  very  bad  deformities  have  been  entirely  remedied  by 
such  exercises,  while  many  diseases  also  have  been  thus 
cured. 

But  such  cures  can  usually  only  be  secured  by  the  fre- 
quent, long  continued,  and  vigorous  practice  of  the  exercises 
designed  to  promote  such  cures. 

The  following  are  directions  for  a  course  of  select  treat- 
ment for  the  several  deformities  indicated : 


Projecting  Neck  and  Crooked  Back. 


Fig.  7T. 


One  of  the  most  important  exer- 
cises for  the  remedy  of  these  de- 
formities are  the  "parallel  bars,"  as 
seen  in  Fig.  77. 

The  best  way  to  arrange  such 
bars  is  to  have  holes  in  the  floor 
to  sink  them  in,  and  corresponding 
holes  in  the  upper  wall.  Thus  they 
can  be  first  inserted  in  the  wall  and 
then  sunk  just  so  far  in  the  floor  that 
they  will  hold  at  both  the  upper  and 
lower  ends. 

Parallel  Bars. 

This  exercise  is  especially  for  such 
as  are  crooked  or  round-shouldered, 
or  both.  It  has  great  effect  also  in 
enlarging  the  chest. 

Grasp   the   bars   as   in   Fig.   77. 


52  CALISTHENICS. 

Then  throw  the  body  back  as  far  as  possible,  and  then  for- 
ward with  great  force,  trying  to  press  the  chest  and  abdomen 
as  far  forward  as  possible.  This  should  be  done  many  times, 
and  with  as  much  force  as  possible. 

Never  exercise  so  long  as  to  make  the  muscles  feel  sore, 
nor  so  often  as  to  prevent  comfort  through  the  day  and 
quiet  sleep  at  night. 

The  other  exercises  for  this  purpose  are : 

First,  The  "  Lungs  Expansion,"  and  also  Exercises  3  and 
4.  These  tend  to  remedy  the  evil  by  strengthening  the 
whole  body  with  pure  air  and  enlarging  the  lungs  and  chest. 
These  should  be  performed  six  or  eight  times  a  day. 

Next,  Exercises  17,  22,  24,  26,  28,  and  30.  The  most 
effective  of  any  is  Exercise  62.  This  should  be  performed 
many  times  a  day,  by  opening  a  door,  putting  the  hands 
behind,  and  grasping  the  knobs  so  that  the  door  will  be  be- 
tween them.  The  heels  should  rest  against  the  door,  the 
head  be  thrown  back,  and  the  chest  and  abdomen  forward 
as  much  as  possible. 

Curvature  of  the  Spine. 

The  principal  Exercises  to  remedy  this  deformity  are, 
first,  the  "  Lungs  Extension,"  and  Exercises  3  and  4  to  en- 
large the  lungs  and  chest,  by  increasing  the  amount  of  pure 
air  inhaled,  and  strengthen  the  whole  system. 

To  these  add  Exercises  17,  18,  20,  22,  24,  25,  26,  27,  28, 
29,  30,  and  62. 

Flat  Chest  and  Round  Shoulders. 

First  the  Parallel  Bars.  With  this  Exercises  2,  3,  4, 
16,  17,  22,  24,  26,  30,  and  62.  The  last  should  be  done 
many  times  a  day. 

Turning  in  of  the  Toes. 
Practice  the  Five  Positions  a  great  deal,  as  directed. 

All  kinds  of  Abdominal  Weakness  and  Displacements. 
All  exercises  that  raise  the  arms  are  serviceable,  and  all 
that  move  the  body  upward,  downward,  or  sidewise  are  es- 
pecially so. 


EXERCISES  FOK  DEFORMITIES  AND  CERTAIN  DISEASES.   53 

Exercises  2,  3,  and  4,  that  expand  the  lungs  and  chest, 
are  serviceable  as  strengthening  the  whole  system. 

To  these  add  Exercises  8,  16,  17,  18,  20,  22,  24,  25,  26, 
27,  28,  29,  30,  36,  37,  38,  41,  43,  55,  56,  61,  and  62. 

In  case  of  great  debility  or  disease,  these  exercises  must 
be  commenced  with  caution,  practiced  gently  at  first  and 
only  a  few  times,  as  it  is  found  they  can  be  borne  without 
injury.  Gradually  increase  the  number  and  the  vigor  of 
motion. 

Sitting  baths  and  a  wet  compress  around  the  lower  part 
of  the  body  are  very  important  in  all  abdominal  weaknesses 
or  displacement. 

Every  person  who  has  a  crooked  back  or  round  shoulders 
will  hasten  a  cure  by  sleeping  flat  on  the  back  with  only  a 
bolster. 

It  has  been  shown  that  the  abdominal  muscles  run  up- 
ward from  the  pelvis  to  the  breast-bone,  and  sidewise  from 
one  hip  to  the  other,  and  also  obliquely.  These  are  the 
chief  supporters  of  the  intestines,  so  that  when  the  many 
causes  of  debility  affect  them,  as  well  as  the  rest  of  the 
body,  they  become  weak  and  flabby,  and  thus  the  whole 
interior  organs  sink  downward  and  often  become  displaced, 
while  the  whole  outline  of  the  body  is  altered. 

It  has  been  found  practicable,  by  the  exercises  here  indi- 
cated, not  only  to  give  strength  to  these  debilitated  muscles, 
but  to  restore  entirely  the  proper  form  without  and  within. 


WATER  CURE  TREATMENT  FOR  FAMILIES. 

THERE  are  some  of  the  methods  of  the  Water  Cure  treat- 
ment that  all  physicians  will  allow  to  be  perfectly  safe,  while 
they  are  valuable  substitutes  for  dangerous  and  generally 
poisonous  medicines.  Most  diseases  or  deformities  are 
cured  quicker  by  the  union  of  the  simpler  processes  of  the 
Water  Cure  than  by  either  method  alone. 

In  most  families  the  medicine  chest  is  most  frequently 
visited  in  cases  of  colds,  constipation,  or  diarrhea.  These 
methods  are  far  safer  and  better  than  medicine. 

TREATMENT  TOR  A  COLD  IN  THE  HEAD. 

On  going  to  bed,  cover  the  head,  face,  and  neck  with  a 
wet  towel,  leaving  a  small  opening,  enough  to  breathe  free- 
ly, around  the  mouth  and  nose.  Cover  this  with  a  small 
woolen  blanket  so  as  to  keep  the  head  and  neck  very  warm. 
Keep  up  a  gentle  perspiration  during  the  whole  night.  In 
the  morning  wash  the  head,  face,  and  neck  with  cold  water. 
Dry  the  hair,  or  keep  the  head  from  cold  till  it  is  dry. 

If  too  much  trouble  is  made  by  wetting  the  hair,  treat  the 
face  and  neck  thus. 

TREATMENT  FOR  A  COLD  ON  THE  LUNGS. 

Pack  in  a  sheet  wet  in  water  at  80  for  three  quarters  of 
an  hour  at  11  A.M.  Wash  off  in  water  at  70. 

At  night,  just  before  going  to  bed,  take  a  hot  sitting  bath, 
with  feet  also  in  hot  water  at  110,  for  fifteen  minutes. 
Wash  off  in  water  at  70.  Wear  a  wet  bandage  over  the 
chest  all  night,  and  keep  up  a  gentle  perspiration.  Hot 
fomentations  of  the  chest  on  retiring  are  very  efficacious. 
In  most  cases  of  colds,  at  their  commencement,  either  in  the 
head  or  on  the  lungs,  a  hot  bath  on  going  to  bed,  to  start  a 
perspiration  to  be  kept  up  through  the  night,  will  cure. 
Wash  in  cool  water  in  the  morning. 


WATER  CURE  TREATMENT  FOR  FAMILIES.  55 

The  certain  cure  of  a  cold  in  the  head  or  on  the  lungs 
depends  on  treating  it  immediately.  If  it  is  allowed  to  run 
on  a  day  or  two,  the  above  treatment  will  palliate  and 
shorten  the  evil,  but,  if  taken  at  the  commencement,  it  will 
stop  it  entirely. 

These  methods  open  the  closed  pores  and  draw  the  blood 
to  the  skin,  and  thus  relieve  the  internal  organs. 

TREATMENT   FOR   CONSTIPATION. 

Eat  coarse  bread  and  cooked  fruit.  Drink  three  tum- 
blers of  water  before  breakfast,  and  two  on  going  to  bed. 
Exercise  a  great  deal  in  pure  air,  and  sleep  in  the  same. 
Solicit  nature  by  efforts  at  a  regular  time  directly  after  a 
meal.  If  this  does  not  avail,  use  cool  water  injections — 
half  a  pint  at  once,  after  breakfast  and  on  going  to  bed — 
the  last  to  be  retained  if  possible. 

TREATMENT  FOR  BILIOUSNESS. 

A  pack  in  the  wet  sheet  at  11  A.M.  for  thr§e  quarters  of 
an  hour,  to  be  followed  with  a  washing  of  the  whole  body 
in  water  at  72.  Keep  the  head  cool  with  a  wet  cloth. 

At  4  P.M.  take  a  hot  bath  (either  sitz  or  full  bath)  at  110 
to  120,  followed  by  a  wash  in  cool  water  at  80.  Keep  the 
head  cool.  [Hot  fomentations  over  the  liver  are  often  very 
useful.]  Drink  from  four  to  six  tumblers  of  cold  water  be- 
fore breakfast.  If  the  stomach  is  too  irritable  for  this,  drink 
warm  crust  coffee.  Wear  a  wet  bandage  around  the  body 
over  the  liver,  covered  with  a  dry  double  bandage,  and  ex- 
excise  in  the  open  air,  but  not  to  great  fatigue. 

TREATMENT  FOR  CHILLS  AND  FEVER. 

In  cases  where  chills  and  fever  occur,  this  method  of 
using  water  will  be  found  effective. 

In  the  fever,  pack  in  the  wet  sheet  from  ten  to  thirty 
minutes.  Use  water  at  72  to  wet  the  sheet.  Wash  off  in 
water  at  80.  If  nauseated,  use  warm  water  as  a  vomit. 

In  the  chill,  take  a  hot  sitting  bath  with  feet  in  hot  water 
from  one  half  to  three  quarters  of  an  hour,  keeping  the  head 
cool  with  a  wet  cloth  on  the  head. 

If  the  fever  is  high,  repeat  the  packing  every  half  hour 


5G  WATER  CURE  TREATMENT  FOR  FAMILIES. 

till  it  is  reduced.  No  danger  at  all  in  this.  Wash  off  in 
cool  water,  and  rub  well.  Exercise  in  the  open  air,  but 
not  to  fatigue.  Sit  and  sleep  in  a  cool  and  well-venti- 
lated room,  and  keep  on  enough  clothing  to  prevent  chilli- 
ness. 

TREATMENT  FOR  DIARRHEA  OR  DYSENTERY. 

Stop  eating  entirely,  that  the  irritated  intestines  may 
rest.  If  the  stomach  is  not  irritable,  drink  cold  water 
often — a  third  of  a  tumbler  at  once.  Take  a  sitting  bath 
twice  a  day  at  70,  following  it  by  friction  of  the  skin.  Wear 
a  wet  bandage  around  the  abdomen,  and  keep  from  any 
chills  by  enough  clothing.  After  every  passage  from  the 
bowels  take  an  injection  of  cold  water  at  65.  Use  for  food 
gruel  of  coarse  wheat;  in  dysentery,  some  mucilaginous 
drinks  like  gum  Arabic  or  slippery-elm  tea. 

In  case  of  fever,  pack  in  the  wet  sheet  half  an  hour, 
using  water  at  75. 

Every  physician  will  say  these  methods  are  safe.  Try 
them  before  going  to  the  medicine  chest. 

If  a  thermometer  is  wanting,  "take  the  chill  off"  from 
the  coldest  water  by  adding  say  a  quart  of  boiling  water  to 
a  pailful  of  very  cold  water,  and  it  is  about  at  65,  say  an- 
other quart  will  make  it  70  or  so. 

If  these  prescriptions  fail,  do  not  trust  your  own  skill, 
but  send  for  a  physician. 

DIRECTIONS   FOR   WET   COMPRESSES,    PACKING,    BATHS,  AND 
FOMENTATIONS. 

The  Wet  Compress.  —  The  wet  compress  is  a  most  val- 
uable mode  of  relief  for  a  great  variety  of  aches  and  pains. 
The  backache  is,  in  multitudes  of  cases,  relieved  by  a  wet 
bandage  around  the  abdomen  and  small  of  the  back.  The 
compress  should  be  double  diaper,  covered  with  double  cot- 
ton flannel.  It  should  be  wrung  out  in  cold  water  as  soon 
as  dry,  and  scalded  at  least  once  a  day  in  order  to  remove 
impurities  discharged  through  the  skin.  Be  sure  and  keep 
irarm,  especially  where  the  compress  is  placed. 

For  Packing. — Spread  on  a  bed,  first,  a  thick  cotton  com- 
forter ;  over  that  a  woolen  blanket,  and  over  that  a  piece 


WATER  CURE  TREATMENT  FOR  FAMILIES.  57 

of  linen  sheet  which  is  only  long  enough  to  reach  from 
neck  to  ankles,  and  which  is  wrung  out  in  cool  water. 
Wrap  the  patient  first  in  the  sheet,  not  putting  it  on  the 
feet,  and  then  draw  the  blanket  and  tuck  it  closely  all 
around,  especially  about  the  neck,  to  keep  out  the  air. 
Then  do  the  same  with  the  comforter.  If  the  room  is 
cold,  use  two  comforters.  This  process,  if  repeated,  will 
always  reduce  any  fever  for  the  time,  even  if  it  can  not  re- 
move the  cause.  A  tight  linen  dress,  with  a  piece  of  oiled 
silk  large  enough  to  wrap  the  whole  body,  is  very  convenient 
for  packing.  It  saves  the  need  of  any  close  wrapping  or 
thick  bed-clothes. 

For  the  Sitz  Bath. — Take  a  wash-tub,  and  put  in  water 
enough  to  cover  the  hips.  Wear  a  warm,  loose  garment, 
and,  if  cold,  a  blanket  over.  Rub  the  parts  immersed. 

For  a  Foot  Bath. — The  water  in  this  bath  should  not  come 
quite  up  to  the  ankle-bone,  and  the  feet  should  be  constantly 
rubbed  together.  It  often  relieves  a  headache,  if  protracted 
for  half  or  three  quarters  of  an  hour. 

Fomentations. — A  wet  linen  compress,  with  dry  cloth  over, 
and  a  tin  vessel  or  bottle  filled  with  hot  water,  placed  so  as 
to  keep  the  compress  warm,  is  the  easiest  method.  Another 
method  is  to  keep  water  hot  on  the  fire  or  stove.  •  Dip  cloths 
in,  and  wring  them  out  by  putting  them  in  a  towel  and 
wringing  that.  The  compress  should  increase  in  heat  every 
time  till  it  is  as  hot  as  can  be  borne.  • 

Every  use  of  hot  water  should  be  followed  with  cold,  to 
prevent  debility  of  the  skin. 

In  the  water  treatment,  in  no  case  is  water  to  be  used  very 
cold  at  first.  A  preliminary  process  of  several  days,  in 
which  the  water  is  made  a  little  cooler  each  day,  is  indis- 
pensable. In  severe  disease  no  person  should  adopt  the 
water  treatment  except  under  the  guidance  of  a  physician 
who  has  had  experience  in  it;  for  it  is  a  very  powerful 
agency,  requiring  skill  and  experience  in  such  cases. 

In  reference  to  the  use  of  medicine,  every  person  must 
perceive  there  has  been  a  great  change  among  physicians. 
Every  year  there  is  less  and  less  reliance  placed  by  them  on 
medicines  thrown  into  the  body,  whose  chemical  and  vital 
processes  are  so  complicated  and  mysterious,  Avliile  more 


58  WATER  CURE  "TREATMENT  FOR  FAMILIES. 

and  more  resort  is  had  to  the  restorative  influences  which 
Nature  herself  provides  when  the  laws  of  health  are  prop- 
erly obeyed. 

Those  physicians  that  not  only  examine  the  pulse  and 
tongue,  but  attend  to  diet,  ventilation,  and  the  care  of  the 
skin,  and  insist  on  fresh  air  and  abundant  exercise,  find  that 
the  prescriptions  to  the  apothecary  are  constantly  diminish- 
ing. 

The  public  are  beginning  to  test  the  skill  of  their  medi- 
cal advisers  by  this  standard. 


